Wednesday, December 29, 2010

Thursday December 29 2010

100 Ring Dips
100 KB Swings
100 Double Unders
100 Box Jumps
100 Squats
100 bench Press 135/95/55


Complete for time, in any order 2 rounds of:

7 comments:

  1. from the non egg nogged email to chris it is apparently 50's and 2 rounds of ... which was deadly anyways!

    25:25
    95# BP
    35 unassisted dips then black band
    45# KB

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  2. it is 100 reps of each in any order you want to do them

    ReplyDelete
  3. Finally made a google account!!
    So.. this is Jacquie, Adee, and Joanne.
    This workout looks DEADLY!
    We have been training at Crossfit Vaughan for the last bit doing alot of the same WODs as you guys!!
    Miss the box a ton!!

    Yesterday we did:

    Strength - Deadlift 3 @ 70% of SRM, 3 @ 80% of SRM, and Max reps @ 90% of SRM
    Jacquie --> 170 for 3, 195 for 3, 215 for 7
    Adee --> 170 for 3, 195 for 3, 215 for 8
    Joanne --> 150 for 3, 170 for 3, 190 for 2 the first time then did another 3 - she got nervous about her form which was awesome!!

    WOD - 5 rounds for time: - supposed to be 10 rounds but we were all super sore
    20 Double Unders
    10 Front Squat

    Jacquie --> 9:50 @ 95
    Adee --> 12:57 @ 115
    Joanne --> 11 something @ 95 - sub 60 skips

    Excited about our new google account!

    ReplyDelete
  4. This workout sounds horrid. Yesterday at CrossFit London though I did probably one of my favourite workouts that I hope Mike will program at the box some time. I call it the "shoulder-destroyer"

    7 rounds for time:

    10 Dumbbell Thrusters (15#/20# DBs)
    10 Pushups on the Dumbbells
    5R/5L Kettlebell Snatches (1/1.5pood)

    It was both horrid and amazing at the same time.

    I'll be back a January 5th!

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  5. Today's WOD was perfectly nasty and perfectly wonderful!!

    BP @ 55#
    KB @ 45#

    I believe my time was 34:14

    ReplyDelete