Thursday 21 October WOD


2 minutes, pushups
2 minutes, situps
3200m row OR 2 mile run

Post your reps for pushups, situps, 3200m row, and total time to the comments.

HOOAH!!!!!!!!! Army time! Before you ask, ARMY STANDARDS APPLY TO ALL REPS OF PUSHUPS AND SITUPS!! Each person will have a grader/counter for the pushups and situps to assure the standards of movement.

Pushups – Once time has started, nothing but your feet and hands can touch the ground. Your knees can not touch the ground, you can not rest on the ground, you also can not lift your hands or feet from the ground. If you do, your pushup event is terminated at that point and whatever reps you had before the termination is your pushup score.
This basically means that you will be in the front leaning rest (pushup) position for two minutes. The only rest positions allowed are with your hips high in the air, or a sag in the middle (without touching the ground).
Range of motion is the same, shoulders go below the elbows in the down, and full extension at the top.

Situps – Your counter/grader will hold your feet, while you perform full range of motion situps (shoulder blades touch the mat at the bottom, and the shoulders are directly above the hips at the top). Your hands will be interlocked behind your head via the fingers, and will stay that way for the entire two minutes. The only authorized rest position is at the top. Again, your hands can NOT separate from eachother!

Row – the rower will be set up to count down from 3200m. At the end of the row, call ‘TIME’ to mark your total finish time.


Scoring will work the same way as the Army physical fitness test – by age and reps. Since there is no rest period between events, the row should be a suitable substitute for the run.

Let’s see some 300’s!!!

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Steve and Brenda with some hard work

Jesse on the way up

Yesterday’s stats:

Melissa: 10 + 8 @ 50lbs

Jesse: 6 + 5 @ 135lbs

Andy: 7 + 5 @ 135lbs

Twain: 11 + 10 @ 65lbs

Melanie: 11+9 @ 50lbs

Lili: 7 + 5 @ burpees

Steve: 7 + 5 @ 95lbs

Brenda: 11 + 8 @ 50lbs

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

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2 Responses to Thursday 21 October WOD

  1. Andy says:

    54 pushups, 74 situps, 12:36 row, 16:54 total time.

    omg difficult.

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