Tuesday 16 August WOD


Run or Row 5k
Pick a movement to work on for 30 minutes.  

Post your time/movement to the comments.

If you would like to run or row today, go for it! If you would like to work on something that you are not very proficient at, Andy or Melissa will coach you on that particular movement, to include video playback. Anything goes, but preferably something that involves weight i.e. kettlebells or barbells, but there is always double unders and handstands too :)

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If anyone is interested in taking the CrossFit Level 1 course and test, there is an upcoming course at CrossFit Tampa at the end of this month. It is two days long and takes place over the weekend. Completion of this course officially certifies as a CrossFit Level 1 Instructor!


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15 August whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Run 5K


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10 Responses to Tuesday 16 August WOD

  1. DantheGuy13 says:

    Team Eglin did the 5k row… (which I absolutely hated)
    Rey- 20:14
    Dan- 22:06

  2. Kevin says:

    Raining here in Boston, so I pulled out the WOD from last 27 SEP:
    Box Jumps

    Wow, those TTBs really sucked! I knocked almost four minutes off my SEP time, coming in at 29m09s!



  3. Rey says:

    Back in May was 20:24, so I beat my old time by 10 secs. New PR.

  4. Melissa says:

    Nice job team Eglin and Kevin :)

    When are any of you coming to Tampa to visit?

  5. Andy says:

    day 2 of the lifting program:

    power snatch
    2×1 @ 135

    power clean and jerk
    2×1 @ 180

    back squat
    3×2 @ 252

    Today was real easy and thank whatever that it was, after yesterdays beating. This still managed to tear me up though. after the squats, my elbows were in so much pain i could hardly drive and open doors and what not. stuck em in ice water for as long as i could stand (like 45 seconds) a few times and they feel better.
    I think tomorrow is supposed to be a harder day but the spreadsheet i copied from had some errors so… gonna be a light day :) good though, let the elbows recover another day.

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