Wednesday 3 November WOD


AT THE MACDILL AFB GYM @ 1110hrs:

3 Rounds

15 Deadlifts
10 Knee to Elbows
5 Push-Ups (Chest to ground)

Post your time to the comments.

Make your deadlift 50% of your 1 rep max.  Example:  If your 1 rep max is 180lbs, then your deadlifts should be at 95lbs today.

For those staying at Da Vince gym, complete the same workout but with powerblocks and/or kettlebells.

And leave a comment on Melissa’s page, she’s earned it! https://crossfitcentcom.wordpress.com/head-trainer-2/

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Steve on the way up

Stick the landing!

2 November whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Rest Day

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This entry was posted in Gym shots, Misc, Pictures, Whiteboard, WOD. Bookmark the permalink.

4 Responses to Wednesday 3 November WOD

  1. Melissa says:

    5:21 95lbs

  2. Andy says:

    3:48 @ 205lbs

    the third round hit like a truck for some reason. and we’ve got to work on everyones knees-to-elbows!

  3. Rey says:

    Talk about a grip killer! 6:39 @ 155lbs. Don’t know what my 1RM is though, but last time I did deadlifts I did 310lbs. Looks like I will have to found out soon.

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