Warm-up:
4 Shuttle runs alternating forwards and backwards
3 Rounds:
5 Box step ups
5 Rebounding box jumps
10 Kipping swings
10 Kettlebell SDHP
Workout:
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders
Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42.
Post time to comments.
Powerlifting:
A. Hang Power Clean. Power Clean. Squat Clean., 1.1.1. x 4 sets; Rest 5:00
B1. Sumo Deadlift 3-3-3 @13×1; Rest 2:00
B2. Weighted Back Extensions 3 x 8-10 @20×0; Rest 2:00
C. Kettlebell swings 5 x 30 reps 32/24 Kilograms; Rest 1:00 – All 30 reps must be completed within one minute. Followed by a one minute rest before starting the next set.
CrossFit Apex Plans for the Open – video [wmv] [mov] [HD mov]
Register for the Open here.
Eli making it look easy!
VOD:
I have been crucified with Christ. It is no longer I who live, but Christ who lives in me. And the life I now live in the flesh I live by faith in the Son of God who loved me and gave himself for me. Galatians 2:20
ELI!!!!!!!
Rx’d 18:10
Grip is gone…
Made up Crossfit Total this morning.
BS: 315-335-345(X) 40 lb PR
SP: 145-155-160(X) Match PR
DL: 405-415-420(X) 10 lb PR
905 Total – 65 lb PR
Then 3 rounds of today’s WOD in 8:44. Did this one when it came out back on December 17th in 15:28 rx. I call it “death grip”
Nice PRs!
20:02 rx
death grip is perfect name for this wod. worst my hands and forearms have felt in a while.
The KB swing gets tricky when the grip goes with this one.
22:50 scaled to 10 double unders per round
Nice job on the double unders Justin! I hate I missed that!
It was not very impressive
Nice job on the DUs!
4rds +40 reps rxd at the 30 min cutoff. I still finished off that 5th round, ended up at 34:30 I think? DU still tough for me but are getting better!
What a workout! My hands are not happy!
29:06, scaled KB to 12 kg and DUs to 3 to 1 SUs
Typing difficult, shaving/brushing teeth difficult, any fine motor skill using my hands – difficult. Agree with Larry – Death Grip is the best name for this WOD!