Wednesday 16 March WOD



2 Person teams
On Go,
1. Team Member 1 will start with Sumo Deadlift High Pulls @ 53/35lbs
2. Team Member 2 will run 200 yards with a medicine ball @ 20/15lbs
3. When Team Member Two returns from their run, team members will switch spots.
4. Every minute on the minute, everyone will stop and do 5 burpees

Keep a continuous count of SDHP reps for the team. Team Member 2 picks up counting where Team Member 1 left off.

Post your total team SDHP reps to the comments.

We did this fun little team WOD in my Level 1 cert and I thought I would share it with you!

A few notes:
– For those at the Vince, we will run the new sidewalk near the gym entrance. From the gym door to the end of the sidewalk near the loading dock and back is approx 200 yards.
-For those teams that may have 3 people, Team Member 3 will do Box Jumps @ 24/18″. Order of events will be SDHP, med ball run, box jumps.
– For those that are doing this workout solo:
5 rounds for time of 10 sumo deadlift high pulls (53/35lbs), 10 box jumps (24/18″), and 200 yard medicine ball run (20/15lbs)
– I don’t care how you carry the med ball as long as you carry it the whole time while you run :)

Melissa will be at the gym at lunch – she has a 1000 meeting but will head back as soon as it is over!

* * *

Everyone at the top!

15 March whiteboard

More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD:

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

This entry was posted in WOD. Bookmark the permalink.

6 Responses to Wednesday 16 March WOD

  1. Andy says:

    Did the HQ wod for my submission for the open, knocked out 5 rounds and 3 lifts for a score of 258. Going to do it again in a couple days and go for at least 6 rounds.

    • Melissa says:

      Nice job Andy!

      and some good laughs from the people in the background…

      guy at the beginning – watch Andy for a while, do a few crunches, watch Andy again, back to crunches…

      then the two females doing a synchronized dumbbell workout – hahahaha

      • Andy says:

        yep it’s like that everyday in there, and midway through you can hear the P90X get cranked up. THAT is what’s really annoying.

        that dude doing the crunches… so weak lolol

  2. Melissa says:

    We did today’s WOD in pairs and we did burpees every 2 minutes instead of 1 minute.

    As we had 5 people and I was odd person out, the guys stayed and rotated into my workout for a round at a time. Thanks Jesse, Rafael and Eddie!!!

    241 reps total

  3. Rey says:

    235 as Rx’d. It was me and Dan today.

    We had to run up and down the racquetball court 8 times.

    We did burpees every minute.

Comments are closed.