Wednesday 22 September WOD

AT THE MACDILL AFB GYM @ 1110hrs

Deadlift
3-3-3-3-3

Post your weight used for each set, failed or not.

For those that will be staying in Da Vince Gym, complete the following:

5 Rounds

5 Ring dips
10 Pullups
15 Double Unders
20 Lungewalk steps

Post your time to the comments.

Everyone does double unders today! You can knock out 2-3 at a time so just chip away at those fifteen. Everyone does ring dips today too, use self assistance when required (foot on a box, rubberband across the rings).

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Yesterday was fun, good job if you avoided burpees! Breath management is a big factor of CrossFit!

Andy and Kevin on pushups

Kim and Heather on squats

21 September whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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2 Responses to Wednesday 22 September WOD

  1. Andy says:

    Did deadlifts but changed the rep scheme to 3-3-3-3-3-2-2-1-1-1
    I’ve got the numbers written somewhere but I got 395 on the first 1RM, then on 405 I failed twice because my grip was sweaty, no chalk, couldn’t use thumbs, and yeah … that’s my 1-1-1 for excuses :) Even with an alternate grip the hands still opened up because of no thumbs. I know I can go over 400lbs though. NEW PR!!!!!!!!!!!1

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