Wednesday 13 April WOD


800m Run
21-15-9 Reps
Overhead squats
800m Run

Post your time to the comments.

The overhead squats are not weighted.  Just use a PVC pipe if you have one and work on your form!

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Damon with 36" box jumps

12 April whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

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9 Responses to Wednesday 13 April WOD

  1. Andy says:

    25:05 today with 120lb OH squat (trying out the weight for the open wod), didn’t do the last 800m run because I couldn’t leave my stuff in the gym unattended (have secure items). Also, got 4 phone calls in the middle of the wod, a couple minutes each. So the wod was kind of botched for me but I’m glad I can do the 120lb overhead squats.

    good combo!

  2. Melissa says:

    15:08 with a mini break during the WOD to welcome some new folks – Rob, Jim and Mike. Glad you could join us!!

    Oh, and some squats were OH squats and some were with a camera in my hand 😛

  3. I came to the conclusion that OH Squats with nothing is more painful than holding a pipe or weight. It felt awkward so I had to grab a pipe.


  4. Rey says:

    Dan – 13:10
    Me – 13:49
    Paul – 14:01
    John – 15:50

    Holy crap! Second 800m hurt.

  5. Rey says:

    There are alot of excuses today.

    We used pallet dunnage cause it was all we could find for an outdoor workout.

  6. Rey says:

    Keep hoping. LOL. No idea how much dunnage weighs but it still did the trick.

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