Tuesday 30 August WOD



50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it. 

Post your time to the comments. 

It’s big boy and big girl day, aka hero wod day. If you can not perform strict pullups, use an assistance band… no kipping today.
This wod will take a while, so after you do a string of pullups and have to rest, step off the bar and let someone else get a string. Lines would probably work best… but whatever works is what we’ll do :)
A 5k run goes from Da Vince Gym to the base gym via Bayshore Blvd. and back. Go get ’em!

For those that are pressed for time, cut the first two movements in half (25/50) and row 3k. 

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Dave with a clean

Raf with ring dips

29 August whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Rest Day


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6 Responses to Tuesday 30 August WOD

  1. Rey says:

    Did this one outside and it was HOT!

    Dan – 39:something as RX’d
    Me – 40:44 as RX’d
    Honda – 32:something scaled to 25/50
    Roberto – 31:something scaled to 25/50

    We all did the 5k run too.

    • DantheGuy13 says:

      Time Corrections….. And HOLY F@#K was it hot out side truck’s temp said 105 Degrees

      Dan- 39:08
      Honda- 32:24
      Roberto- 31:03

  2. Rey says:

    Worked on snatches this morning too.

    PR of 155# so far.

  3. justin says:

    4×500 meter row

    Severin: (scaled, at home while watching the two year old)
    20 strict pullups/ 30 ring rows (alternating with said two year old. slowed me down a bit)
    100 hand release push-ups (got hard at the end with her on my back. LOL.)
    5k on treadmill
    Total time: 1:13:45

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