Tuesday 29 March WOD


75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

70 Burpees
60 Sit-ups
50 Kettlebell swings 53/35 lbs
40 Pull-ups
30 Handstand push-ups

Run 1 mile
100 GHD Sit-ups
100 Back extensions
Run 1 mile

Post your workout and time to the comments.

So, I had an outside workout planned for today but with this rainy week, I am going to save it for next week.  Instead, you have 3 CF HQ WOD options to choose from or pick a previous workout that you want to work on improving.

A note on the above:

Option 3: We only have one GHD machine in the gym so, a sub for back extensions would be good mornings. Also, scale as necessary with regular situps.

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Ryan gives it his all

28 March whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Thruster 3-3-3-3-3-3-3

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7 Responses to Tuesday 29 March WOD

  1. Melissa says:

    I did option 3: 28:25

    Some modifications due to a bunch of us doing #3

    Situps: 25 reg, 25 med ball, 25 reg, 25 GHD
    Back: 100 good mornings with 26lb KB

  2. Rebekah says:

    I also went for door #3 :)

    31:00 (my watch is not digital)
    Situps: 25 reg, 50 med ball, 25 GHD
    Back: 100 good mornings with 18lb KB

    The second run almost killed me. My legs didn’t want to participate and kind of told my torso, “fu… I would rather be at the beach” to which I replied “watch out!! you may look good in a skirt, but my arms think they can finally do a ton of pull-ups without you, so MOVE!!” LOL… ok, so I got a little tired. My lungs were fine… just muscle fatigue set in I guess.

    Practice makes better!!

  3. Andy says:

    Since we could choose one from the past, Ryan and I did “The Cheif” .. from HQ:

    “The Chief”

    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    Post rounds completed for each of the 5 cycles.

    Andy (135lbs)
    R1 – 5rnds + 4 pushups
    R2 – 4rnds + 3 squats
    R3 – 3rnds + 8 squats
    R4 – 3rnds + 1 clean
    R5 – 3rnds + 1 clean

    Ryan (95lbs)
    R1 – 3rnds + 7 squats
    R2 – 3rnds + 6 pushups
    R3 – 3rnds + 1 pushup
    R4 – 3rnds + 2 cleans
    R5 – 3rnds + 5 pushups

    This one was really really REALLY hard on the back muscles for me (and that was the major slowdown), especially after yesterday’s tire flips which had me writhing on the ground. Note to self: if the back feels ok when you think it shouldn’t, then it doesn’t :)

  4. Andy says:

    The second wod for the CrossFit Open is out tomorrow too folks, hit it if you can!

  5. mcgranahand says:

    Team Eglin: Rey, Paul, and Dan option 2’d it today and what a smoker it was.
    By the time I go to the pullups, I was damn near dead.

    Rey: 18:57ish
    Paul: 28:25
    Dan: 17:39

    P.s.my body hates me today…. thanks for that Melissa!!!lol

  6. Rey says:

    So tired!!!!!!

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