Friday 4 March WOD


7 clapping pushups
7 ring dips
7 ring rows

Post your rounds to the comments.

For those that have not done ring rows, they are basically upside down pushups. Obviously the more parallel your body is to the ground, the harder they will be. Challenge yourself!

Here is a video of various levels of ring rows.

A couple things to remember:
– body is straight and tight
– don’t lead with your hips but also don’t let your hips sag; your body should be in a straight line

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A few pictures from yesterday. Look who is back!

We missed you Damon!!

Dave and Rafael working hard

This is what some of the people thought of yesterday’s workout…

Jesse = not happy with Melissa for creating this WOD

3 March whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

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4 Responses to Friday 4 March WOD

  1. Andy says:

    welcome back damon!!!

  2. Andy says:

    1×20 back squat @ 135
    wod – 8 rounds + 6 ring rows, regular pushups, box dips

    1×20 back squat @ 135
    wod – 4 rounds, reguar pushups, box dips

    1×20 back squat @ 135
    wod – 8 rounds, regular pushups, box dips

    1×20 back squat @ 215
    6 rounds + 6 ring dips, rx’ed

    ughhhh my arms are weak :)

  3. Melissa says:

    6 rounds, smurple band for ring dips. Shoulder were alreday sore from this week and clapping pushups just about did me in!!

  4. Rey says:

    7 clapping push ups
    7 regular dips
    7 modified bar rows. Had bar on rack with feet on an 18-inch box. Body was as close to being parallel as possible.

    8 rounds.

Comments are closed.