3 Rounds for Reps:
1 minute Situps
1 minute KB Power Swings 1 pood
1 minute Air Squats
1 minute Row (Calories)
1 minute Front Kicks
1 minute pad hold or rest.
Post total number of reps to comments:
Coach’s Notes: For Front Kick, alternate between left and right leg. For KB Power Swings, work is done in both directions. Don’t just let the weight drop, actively drive it down. The swing is done to eye level.
Anyone have a 6am open?
you can have mine Cindy
What great timing.
I left a pair of striking gloves at the box tonight. They are on the counter by the sign-in book, with a note taped to them that says, “Free Gloves.” Whoever wants them can have them. They aren’t comfortable and I really can’t stand them. They don’t fit well, and as a result, they rubbed a knuckle raw and I bled in them. I cleaned it as best I could, which meant I wiped out the inside with a Clorox wipe. I figured I’d give one of you a chance to claim them before I tossed them. Who knows, you all might like them.
my 6am spot is open. rest needed
my 6 am is open too.
My 6:00 am is open. No one to watch my kids on the morning.
My 6am is open.
7:48 rx
Oops – that was yesterdays post
2 questions for anyone to respond;
1. The front kick, is that into a bag or air or choice?
2. Pad hold/ rest I gather means do either (athletes choice). What’s a pad hold?
I won’t start this till around 1500-1600 hrs, so if you can help me out. Thanks
Front kick is into the pad…have a partner hold the pad for you then switch for the next minute. That is the pad hold piece. Rest is for the groups where there was an odd number.
Lou, if you don’t have a kick pad and someone to hold it, you can shadow kick and just note it in your results. Be sure on those that you kick one foot, retract the kick, and switch feet then kick again. There is a step forward with the lead foot with about a 45 degree turn out of that foot, then kick straight on with the ball of the foot from the back leg. Use your hips straight on (no turn of the hip…that’ll come with a roundhouse kick later!).
Best of luck with it!
Sarah
My 6 am is open.
6am is open. back still an issue.
428 = 148 + 138 + 142
454 = 165+147+142
325 re[s
310
You know what they say about guys with big feet…it takes them longer to transition into the row machine!. I was only geting like 10 cals per round on it.
306 with 12 kg kb.
Sorry for the head butt during sit-ups Tanya! Lol xoxo
you can head butt me anytime
Partner air squats are way better
363, I think.
329
337
“BULL”
48:57 YOWCH!
Miss the HammerDown Crew! Am living in Ocean City, MD for the Summer and people here have heard of the HammerDown crew…..you guys are KNOWN!
Tell Steve and Kelley that I said hi! Just judged regionals with them. Have a great summer Noto!! Miss ya!
will do! The great coaching I have received from all you trainers is evident to the CFOC….You guys rock; THANKS
374 Rx
458 Rx
Super speedy today! Nice!
thanks my squatting buddy
355 Mod
Hip extensions for row, 1.5pood KB deadlift instead of power swings.
308
FIRST RX! Woo hoo!
yeah KARA! Congrats on Rxing today! That’s HUGE! You did fantastic.
you are so COOL…..
That is so awesome, Kara!
315 rx – iet could be a few more but lost track of my kicks in round 1
395
I wont be able to make it to the noon class. Stiff neck and foot pain today. I need a rest day. Too bad, this WOD looked like fun.
354 = 120+120+114 RX
432Rx
329 rx
fun time awesome peeps! Great working with Susie and Jeff………….
346
411 subbed GHDs for KBs
I think with Stephanie kicking I got more of a workout holding the pad than kicking
332 RX ewww….
384ish Rx
Sorry Haley, I tried not to kick too hard
355 Mod
hip extension for row, 1.5 pood KB deadlift for swings.
415
417 rx
Ran instead of row. Kicked heavy bag.
Round 1: 31, 35, 30, 20, 47 = 163
Round 2: 30, 40, 32, 20, 51 = 173
Round 3: 36, 39, 34, 20, 54 = 183
TOTAL: 519 reps
Ran instead of row. Kicked heavy bag. 20# DB
Round 1: 3, 25, 21, 11, 37 = 97
Round 2: 10, 30, 20, 11, 48 = 119
Round 3: 15, 32, 22, 11, 48 = 128
TOTAL: 344 reps
372
Row (calories)….need help understanding this one….on my way to gym, as soon as I get some clarity.
356. Huffing and Puffing.
390
Travel WOD: Nancy 400 meter run, 15 OHS (33 #) x 5 = 19:36
Great two weeks at CF Cut, but glad to be returning to Hammerdown Monday night!
435 Rx
502…#35KB…one pound off Rx?
4 days in and still enjoying!
travel WOD – 5 mile run
nice Mazz!
Front kicks into a heavy bag….I think I have an ingrown toenail….boy that smarts when kick is not centered…
392 rx
458 ( 35#DB for KB)
Oh yeah, thanks again for rowing machine guys. AWESOME
yippppeeeee ROWING! and you tied my score for this WOD
314 23# KB
Mod Wod:
Sit ups
Sumo Dead lifts 1.5 pood
Air Squats
Back Ext.
Kicks
416
Coached my first WOD at Clan Crossfit today, all KB’s so a lot of fun but brutal WOD. It took some people over 50 minutes to finish it so I never got to do it, just did Annie instead……..no ab mats unfortunately.
444 RX
420 Rx