Friday 30 December WOD



100ft Bear crawl
100ft Broad Jump

Do 3 burpees after every 5 broad jumps

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Home workout - Peyton learning to do "medicine ball" situps

5 year old push press

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CrossFit HQ WOD:


Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

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9 Responses to Friday 30 December WOD

  1. Adam says:

    If anyone is interested, “CF The Next Level,” in Tampa, is conducting a CF Games type competition on 21 Jan. I just signed up. Max is 200 participants. $60 before 1 Jan and $80 after. Do work!


  2. Andy says:

    I’d go but I will be out of town. good luck, especially if some of the regulars show up! There will be fierce competition.

  3. Melissa says:

    Did today’s workout. 10:35
    Not my best time but I did it with a 5 year old wearing a superhero cape running next to me and a few stops to answer her questions 😛

  4. Stephanie says:

    Hey Melissa, just wanted to let you know I am in for the Jan Paleo challenge. I’ve done lots of reading to get an idea of what I am committing to and purchased a few recipe books today. It is going to be an interesting transition, especially with finding some of the ingredients but seems like its worth it. Have a happy new year all!

    • Melissa says:

      Glad you are in! The first few weeks are the hardest and it does take some prep time but it is worth it. I have gotten away from Paleo over the last few months with the holidays and I can tell a difference in my energy level.

      I have consolidated all of the recipes I tried last time I did a 30 day Paleo challenge and will send those to you next week :)

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