Thursday: 110616

Posted: June 15, 2011 by Todd Katz in WODs
Tags: , , , , ,

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.

  1. Cindy2 says:

    Anyone have a 6am open?

  2. Jason Schneider says:

    you can have mine Cindy

  3. Jon says:

    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.

  4. Kevin says:

    my 6am spot is open. rest needed

  5. romano says:

    my 6 am is open too.

  6. claudia says:

    My 6:00 am is open. No one to watch my kids on the morning.

  7. sandy l says:

    My 6am is open.

  8. Leigh N says:

    7:48 rx

  9. Lou says:

    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

    • Matt V says:

      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.

    • salbec says:

      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!

  10. Drew says:

    My 6 am is open.

  11. frank O says:

    6am is open. back still an issue.

  12. Scot says:

    428 = 148 + 138 + 142

  13. Matt V says:

    454 = 165+147+142

  14. JimB says:

    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.

  15. Jett says:

    306 with 12 kg kb.

    Sorry for the head butt during sit-ups Tanya! Lol xoxo

  16. Jon says:

    363, I think.

  17. Catelyn says:


  18. ktnoto says:

    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… guys are KNOWN!

    • salbec says:

      Tell Steve and Kelley that I said hi! Just judged regionals with them. Have a great summer Noto!! Miss ya!

      • ktnoto says:

        will do! The great coaching I have received from all you trainers is evident to the CFOC….You guys rock; THANKS

  19. Nelson says:

    374 Rx

  20. salbec says:

    458 Rx

  21. Lynda says:

    355 Mod

    Hip extensions for row, 1.5pood KB deadlift instead of power swings.

  22. Kara says:

    FIRST RX! Woo hoo!

  23. rebecca says:

    315 rx – iet could be a few more but lost track of my kicks in round 1

  24. Smiling "H" says:

    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.

  25. Kate P says:

    354 = 120+120+114 RX

  26. nicole says:


  27. clawson410 says:

    329 rx
    fun time awesome peeps! Great working with Susie and Jeff………….

  28. Haley says:

    411 subbed GHDs for KBs
    I think with Stephanie kicking I got more of a workout holding the pad than kicking🙂

  29. Cindy2 says:

    332 RX ewww….

  30. Step says:

    384ish Rx
    Sorry Haley, I tried not to kick too hard

  31. Lynda says:

    355 Mod

    hip extension for row, 1.5 pood KB deadlift for swings.

  32. Pat K says:

    417 rx

  33. 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

  34. 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

  35. John Biondi says:

    Row (calories)….need help understanding this one….on my way to gym, as soon as I get some clarity.

  36. Lori Sam says:

    356. Huffing and Puffing.

  37. Karen says:

    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!🙂

  38. Richard Whitney says:

    435 Rx

  39. John Biondi says:

    502…#35KB…one pound off Rx?

    4 days in and still enjoying!

  40. Mazz says:

    travel WOD – 5 mile run

  41. John Biondi says:

    Front kicks into a heavy bag….I think I have an ingrown toenail….boy that smarts when kick is not centered…

  42. kase says:

    392 rx

  43. Lou says:

    458 ( 35#DB for KB)

  44. carol says:

    Mod Wod:

    Sit ups
    Sumo Dead lifts 1.5 pood
    Air Squats
    Back Ext.


  45. Wee Ali says:

    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…… ab mats unfortunately.

  46. Todd Katz says:

    444 RX

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