Friday 1 April WOD


1. Complete 100 situps

2. In remaining time,
5 pullups
10 pushups
15 squats

Post your total rounds to the comments.

Note – you only do the situps at the start of round one.  From then on, you complete the pullup, pushup, squat cycle as many times as you can in 20 minutes.

Melissa will not be at the gym today.  Post your rounds here so I can see how everyone did  :)

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KB swings!

31 March whiteboard


More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

30 Muscle-ups for time

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9 Responses to Friday 1 April WOD

  1. Andy says:

    Did the HQ muscle up wod… horrible time… about 17 minutes. my wrists tore open on #5. that’s a bad sign! last time i did this was 6 months ago when i had a lot more pull strength and did it in 10:30 or so, but i had the rings a lot lower that time. Today i put them higher than my reach so that I’d jump up onto them :)

    • Andy says:

      and the reason i did the muscle ups instead of the 20min wod is because i wanted to give the back a break for a couple days before I try the open wod again.

  2. knightfall29 says:

    Damon: 18 Rounds +5 pullups “While intoxicated”

  3. knightfall29 says:


  4. Melissa says:

    Damon makes it to the board!!!!!
    missed you guys today. see you monday!

  5. Rey says:

    15 rounds 2 pull ups

  6. mcgranahand says:

    20 Rnds on the dot. Had a lil time to do a cupple pullups, but decided against it…lol

  7. This morning I went 5 rounds/ 4 p/u blue band (Friday’s WOD)….with interuptions and the wrath of yesterday’s workout.

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