Friday 21 January WOD

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES

Row 2K (do the row only once)
15 Situps
5 Burpees

Post your 2K time and number of rounds to the comments.

At the start of the 20 minutes, row a 2K. In the time left, repeat the situps and burpees for any many rounds as you can.

We are going to translate this into a number at the end as follows:
2K time in seconds minus the total number of reps completed (each round has 20 reps)
The lower the number the better!

Confused? Example:
Row = 8 minutes = 480 seconds
In the remaining 12 minutes, you complete 13 rounds = 260 reps

480 – 260 = 220 = your score

Don’t worry I will bring a calculator and be there to translate :)

Melissa will be at the gym during lunch and after work. Where has the majority of the afternoon crew been this week?!?

* * *
Only a few pictures from today as I did the workout with the lunch crew. Thank you to Dave for taking some pictures when he was finished. Here are some of us with broad jumps!

Melissa with a broad jump

Rebekah mid-jump

20 January whiteboard

More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD:

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

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7 Responses to Friday 21 January WOD

  1. Andy says:

    Love the pictures :) some funny faces 😛

    Lowell
    2k – 8:05.4
    AMRAP – 6rds
    485-120= 365 score

    Ryan
    2k – 8:38.2
    AMRAP – 7rds
    518-140= 378

    Rob
    2k – 8:50.4
    AMRAP – 5rds + 12 situps
    530-112= 418

    Lance
    2k – 10:15.3
    AMRAP – 2rds
    615-40= 575

    Don
    2k – 9:00
    AMRAP – 5rds
    540-100= 440

    Ashley
    2k – 8:12
    AMRAP – 13rds
    492-260= 232

    Andy
    2k – 7:00
    AMRAP – 12rds + 10 situps
    420-250= 170

  2. Rey says:

    2k – 7:58
    AMRAP – 10 rounds
    478 – 200 = 278

  3. mcgranahand says:

    2Km – 8:37
    AMRAP – 10rounds Completed + 8 Situps
    517-208=309
    STUPID ROWER— I HATE YOU!!!

  4. Nate says:

    Today was interesting:
    Team of 2, no one works at the same time
    10 HSPU
    20 PU
    30 Box jumps (24″)
    40 GHD Sit ups
    50 GHD back extensions
    60 lateral jumps
    70 4 count flutter kicks
    80 air squats
    90 doubles (singles x4) (I was blessed with singles)
    100 4 count mountain climbers
    —-and then back down (only 1 set of mountain climbers
    41:23
    Soul crushed…

  5. Melissa says:

    And forgot to post my time earlier (hopefully I remembered this right):
    2K row = 8:59
    10 rounds
    Score = 339

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