Wednesday 1 December WOD


4 Ring pushups
8 GHD Situps
12 Kettlebell swings (heavy)

Post your rounds and leftover reps to the comments.

If you do not have a GHD or aren’t ready to do them in a wod, do abmat situps. For the kettlebell swings, go with a step heavier than you normally use!

This months challenge will be posted soon as well!
Welcome to the start of the 6th month of the site and the affiliate known as CrossFit CENTCOM!!!

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Welcome to the crew Brittinee!!

yay burpees!!

row row row

30 November whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Rest Day

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6 Responses to Wednesday 1 December WOD

  1. Rey says:

    7 rounds with 70-lbs. Finished last kettlebell swing with 3 seconds left. My lower back was screaming and kicking and yelling at me.

  2. Rey says:

    Had to modify the pushup. Feet on the small box, hands on the weighted balls since there are no rings at this gym.

  3. Rey says:

    Gauging from the smile on Brittinee’s face, that must have been burpee #1. I bet it wasn’t smiling the next round.

  4. Andy says:

    9 rounds +4 pushups

    GHD situps, 70lb KB

    situps were the hardest part by far

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