Wednesday 12 January WOD


1 minute burpees
1 minute push press @ 75/45lbs (For those at Da Vince Gym, 2x35lb kettlebells/1x 45lb bar)
1 minute box jumps 24″/18″
1 minute kettlebell swings @53/35lbs
1 minute calorie row
1 minute rest

Post your total number of reps to the comments.

We will do this one in stations with one person starting at each station. You will rotate to the next station after each minute is called.   You will keep a continuous count of your reps for this workout.  For the calorie row, you will count calories.  We will take this outside if it is nice today!

This is the same format as Fight Gone Bad which is the CFCC January Challenge.

Melissa will be at the gym for the lunch and afternoon workouts today.

Note – the women’s locker room in Da Vince Gym will be closed today at 1400 for approx 2.5 hours.

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Another great job today from everyone! Lots of pictures on the picture page today!


Alisia with a banded hspu

11 January whiteboard

Complete whiteboard will be posted tomorrow.  Below is yesterday’s board with the afternoon crew added on.

10 January whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

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11 Responses to Wednesday 12 January WOD

  1. Andy says:

    Steve – 242 score, push press @ 2x35lb, kb swing @ 30lb

    Lowell – 223 score, push press @ 2x35lbs, kb swing @ 50lbs

    Ryan – 246 score, push press @ 2x25lb, kb swing @ 30lbs

    I wasn’t there to see them kill it or do the wod myself, I was outside doing a test run of this saturdays competition. It’s going to be pretty good.

  2. Melissa says:

    225 – 50lb bar push press, 35lb KB swing

    Push press was the hardest station for me but I stuck with the 50lb bar.

  3. Jesse says:

    183 :( 2x35lb kb, 53lb kb

  4. Rey says:

    188. This WOD killed me instead of me killing it.

  5. mcgranahand says:

    I watched Rey do this….. looked exhausting! Hehehehe

    • Melissa says:

      Rey = 188 = great job!
      Dan = 0 = WTF?!?

      And from your comments yesterday, for the comedy you two provide, I will be your camera woman. Road trip to wherever you are. Where are you anyway?!?

      Great job everyone at Da Vince Gym – great turnout today and everyone pushed it!

  6. mcgranahand says:

    Were up in Fort Walton Beach at Eglin AFB….lol I got a “0” Today due to the fact that I am taking a PT Test in the Morning, I promise to make it up though…. I’ll be down in Feb to check out the gym if I can, cause I’m taking my son to watch the Space Shuttle take off on 3 Feb. Weather permitting!!!

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