Tuesday 21 September WOD


For two minutes per exercise, with no rest between exercises, count your continuous reps. Breath only while you are performing a repetition of the following:

Sumo deadlift high-pull @ 53/35lbs

Hold your breath while you are resting/not performing a rep! To make this interesting, partner up with someone so they can verify if there is any cheating going on… if you are caught breathing and resting at the same time, that is an on-the-spot 3 burpee penalty! Yes, you can breathe all you want during the three burpees.

Count your reps as ONE CONSECUTIVE STRING, i.e. if you did 60 squats in the first two minutes and then did 40 pushups in the following two minutes, your first situp would be 101. The count does not reset when the exercise is changed and the number you finish with is your total score.
IF YOU ALREADY KNOW YOU WILL LOSE COUNT, grab a marker and write down whatever your last rep was while you prepare to hold your breath again. This workout goes no longer than 8 minutes, please don’t pass out.

Lets see full range of motion!!!

*  *  *

Intervals + rowing = super tough stuff! That one isn’t as bad as the 10 round wod though.

Kim is glad to be done with that one

Andy is glad to be done with that one

20 September whiteboard

More pictures from yesterday on the picture page.

*  *  *

CrossFit HQ WOD:


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

This entry was posted in Gym shots, Pictures, Whiteboard, WOD. Bookmark the permalink.

One Response to Tuesday 21 September WOD

  1. Andy says:

    278 total with a 53lb KB. been a while since I’ve had the panic breathing, and it started creeping up during the SDHP’s… good stuff. pushups were difficult.

Comments are closed.