Tuesday 25 January WOD

FOR TIME:

Row 400m

21-15-9
Medicine ball slams @ 20/15lb
Toes to bar
Burpees

Row another 400m

Post your time to the comments.

This WOD is in three parts – don’t miss the two 400m rows!! Your time begins at the start of the first 400m row and ends when you finish the one at the end.

* * *

So far, 4 have signed up for the Spartan race!!  Anyone else?

Lili and Robin with pushups

Dave and Rafael with swings

24 January whiteboard

More pictures from yesterday on the picture page.

It’s great to see so many people from other locations joining in!!

* * *

CrossFit HQ WOD:

Three rounds for time of:
12 Muscle-ups
75 Squats

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17 Responses to Tuesday 25 January WOD

  1. Andy says:

    We had to do medball situps instead of slams, the ‘core balls’ here are super bouncy and it would have been to easy

    Andy
    warm up – 3xAMREP Bar dips: 15-13-12
    wod – 13:13, 20lb

    Steve – 23:23, 20lb

    Ryan – 23:37, 20lb, leg lifts

    • Andy says:

      Couple more times..

      Rob – 20lb ball sit-ups, knees to chest = 20:20

      Lowell – 20 lb ball sit-ups, toes to bar = 21:59

  2. Melissa says:

    15:01, 15lb med ball

  3. Rey says:

    15:03 as Rx’d. Wish the pullup/roman chair was anchored to the floor. The second 400m was brutal!

  4. mcgranahand says:

    13:23 as Rx’d what doozy…. and you all know how I feel about the rower… tohave to do it 2wice….. Andy why do u hate me so much???lol

    • Andy says:

      HAHA I didn’t write this one, Melissa has been the mastermind since I left in mid-December! But yes, rowing and double unders are two of my personal favorites. Check this wod from 12 July:
      1000m row
      25 Double unders
      750m row
      50 double unders
      500m row
      100 double unders

      Nowadays I would have made the double unders go 50-75-100…

  5. Rey says:

    More rowing and double unders!!!!!!!!!!

    • Andy says:

      and don’t forget the flight simulator wod:

      “Flight Simulator”
      for time;
      5 unbroken double unders
      10 unbroken double unders
      15 unbroken double unders
      20 unbroken double unders
      25 unbroken double unders
      30 unbroken double unders
      35 unbroken double unders
      40 unbroken double unders
      45 unbroken double unders
      50 unbroken double unders
      45 unbroken double unders
      40 unbroken double unders
      35 unbroken double unders
      30 unbroken double unders
      25 unbroken double unders
      20 unbroken double unders
      15 unbroken double unders
      10 unbroken double unders
      5 unbroken double unders
      You must come to a complete stop between sets.
      If the set is broken, it does not count!

  6. Nate says:

    For time:
    100 x straight leg sit ups
    100 x pushups
    100 x 4 count flutter kicks
    23:12

  7. mcgranahand says:

    “Screw you guys. I’m going home…… scew you guys…….Home!” Typed in my best Cartmen voice….

  8. mcgranahand says:

    The above comment was ment for Rey and Andy….lol

    As for Nasty Nate… Boooooooooyah good job… I can tell you the straight legged sit-ups would have been an Epic failure on my part… I might need to try this one.

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