WOD 11/25/09 – “Turkey for you, turkey for me”

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Crossfit KB Certification with Jeff Martone

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Happy Thanksgiving Eve!

In honor of my favorite holiday, work hard & EAT harder!

Warm-up:

Burgener Warm-up (Hanging Power Snatch Progression)

“Turkey for you, turkey for me”

For time:

400m Row or 400m Run

45 Hanging Power Snatches

45 Box Jumps

45 Push-ups

45 Ab Mat Sit-ups

400m Row or 400m Run

30 Hanging Power Snatches

30 Box Jumps

30 Push-ups

30 Ab Mat Sit-ups

400m Row or Run

15 Hanging Power Snatches

15 Box Jumps

15 Push-ups

15 Ab Mat Sit-ups

It looks worse than it is ;)


Beyond The Whiteboard - Track Your Progress

18 thoughts on “WOD 11/25/09 – “Turkey for you, turkey for me””

  1. Wow, this list made me feel so dizzy! No turkey feast for me, so I guess I won’t need to work out that hard on turkey day eve. :-P

  3. Is this for real?? This looks ridiculous! What is the prescribed weight?? I’ll have to try the wod at my parents’ gym since I’m out of town this week…

  4. I like it! I just hope my forearms are up to the challenge after last nights pull-up seminar! 90 HPC’s with any weight will eventually wear down anyones grip.

  6. Right…the elusive HPS! Even better! Now, I’ve got to worry about giving myself a permanent birth mark on my forehead (ala Bo)!

  8. Great workout today! After this weeks workouts I won’t feel bad about all the non paleo items I will eat tommorow!! Happy thanksgiving everyone!! Enjoy your day off!!

  9. Paul, hang power snatches, not cleans! Start from the hanging position, obviously!!! Think before asking! ;-)

  10. I apparently can’t count – that was 90 of everything AND it was every bit as bad as it looked (but in that crazy intense crossfit sorta way).

  11. I’m going to work out tomorrow and open the arena between 11:30-1 if anyone wants to work out.

  12. I’m in CFSB week 5. My DL reached a new 5 rep PR: 210#. I think I am not far from being able to DL double my BW for 1 rep. Also, I can do 15 reps unbroken @ 180#. :-D

    After the DLs, did a short WOD from CF Football: For time: 30 BW squats, 200m sprint, 30 burpees. Got it done in 6:40. The brutal part was that I didn’t know how to run after 30 BW squats unbroken. Struggled for a minute to get my two legs re-coordinated for running. All my awkwardness was seen by Kris. :-P

  13. Ouch. 65# on the HPS, 36:42, slowest time on the white board. Hands, shoulders and back are toast. Hopefully I can still lift a turkey leg.

    Great job Ling. That wod sounds sick.

    Mike, did wod #2 work out as planned??? Its fun to watch Todd rep out HPSs, he’s got two jumps. One on the way up, and one on the way down.

  14. Lincoln,
    I would love to join you for a Thanksgiving workout if you could go earlier, if not I will see you guys on Friday morning. Happy Thanksgiving!

  15. AJ I didn’t utilize 65 I was too sore I just did the prescribed weight of 45. 19:57 Rxd.

    It’s good to see Todd back in the arena I love whipping him around. :) Todd makes us all work harder cause he is machine with heavy lifts.

  16. Greg,

    It will be tough to get there before 11. I’ve got a couple things early tomorrow AM. A few of us will be there though if you can make it also-we’re thinking F 50 or Fight Gone Bad. Sounds like fun doesn’t it?

  17. Lincoln
    Have fun. If I showed up at noon my wife would not be very happy since I would be missing dinner at her parent’s. F50 does sound like fun.