Wednesday 14 September WOD


5k Run or row

Post your time to the comments.

Click here for the new (altered) route:

Start from the new gate that is south of Da Vince Gym, and head towards Bayshore by going through the parking lot after you cross the street. Then go down to the turn for the gym which is just after the MacDill Pavillion/Pier area (where you run through the trees and seashells) and go right, towards the base gym. Run all the way to the entrance of the parking lot next to the track, then turn around and go back the same way to the start point.

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BUY-IN: 151

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More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep


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2 Responses to Wednesday 14 September WOD

  1. justin says:

    Was dog-sick mon and tues. Feelin pretty good today…until the “Bear Claw” or whatever the heck it’s called. Ouch. 105/110/115 with 4 penalties. Ouch.

  2. Andy says:

    22:58 today

    run felt fine

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