400 Meter run
5 Ball salms
5 Ball squats
5 Ball push press
30 Handstand push-ups
50 Kettlebell swings, 1.5 poods
Post time to comments.
Compare to 100427.
WOD Demo with CrossFit Los Gatos – video [wmv] [mov] [HD mov]
HSPU! My nemisis!
I like how she’s levitating in the back.
Good Lord now thats a WOD, whats the time cutoff?
This should be a hero WOD
Nice photo Jake 😉
And there came a voice to him: “Rise, Peter; kill and eat.” Acts 10:13
I remember this one.
“Do not call anything impure that God has made clean.”
Going on clear liquid diet tomorrow, scope on Wednesday. See you folks on Thursday, I hope.
Good luck with the scope on Wednesday Don
I hope everything goes well.
I like this wod. I hope DB has me doing it???? I return tomorrow. Back to reality.
Now that’s a work out!
Crossfit Ignite Sydney
21 wallball 10ft/20lbs
9 ring dips
Then a 2.5 mile run through the city back to the hotel. I’m pooped!
0600 TRACK: SHORT INTERVALS
Run: 3 x (200m, 400m, 600m) Rest: 1:1 Work:Rest ratio
Hold splits within 3-5 seconds
w/u: 2 mi easy; w/d: 2 mi easy
0:36.8; 1:19.5; 2:03.4
0:35.9; 1:19.7; 1:58.0
0:35.8; 1:17.4, 1:57.1
Phenomal time training with the 0600 class and under Coach Naumcheff’s eye this morning
10×3 Front Squat 185 every min and a half
Nothing unbroken except burpees 🙁
RXd = 14:09
5×5 Strict ring dips w/turnout on top