Monday 8 November WOD


30 Box Jumps @ 24/18″
30 Pull Ups
30 KB Swings @ 53/35lb
30 Lungewalk steps
30 Knees to Elbows
30 Push Press @ 2x 35/18lb
30 Back Extensions
30 Medicine Ball Cleans
30 Burpees
30 Double Unders

Post your time to the comments.

This wod is similar to the Dirty 30 with a couple things changed to suit our facility. Go at it hard to start of the short week!!!

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The first run shirt has arrived! This was a single order and the size is a large. After washing it didn’t shrink either. The printing is excellent! If you want to order one, follow the steps here:

One shirt is $28 when ordered as a single, but if you’d like to get them for $20 or even $12 a piece, it would have to be a bulk order and your interest would need to be expressed. IF YOU WANT TO BE PART OF A BULK ORDER, email saying which size you want. After 10 people commit, we can do the bulk order for 10 shirts @ $20 each. In order to drop it to $12, a minimum of 25 people need to commit. CrossFit CENTCOM is non-profit so you get the lowest price.

Click “Buy Now” then fill in all the normal stuff. To change the size, click “Edit Quantity” before you buy it. It takes about two weeks to get to your door. We have a female cut on the way as well, once that arrives the pictures and link will be posted, as well as other designs! Reprazent, yo!!

Design #1, front

Design #1, back

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CrossFit HQ WOD:

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

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

5 Responses to Monday 8 November WOD

  1. Andy says:


    I can’t believe how hard those medball cleans were. brain was telling body to move, body was stonewalling brain. total wreck at the end 🙂

  2. Melissa says:

    Great workout today – took me waaaaay too long but it was good
    Hardest is still pullups but I am working on those! And, knees to elbows – struggle with those too. Hmmmm – maybe it is the pullup bar – it all centers on that bar…. 🙂

    Great group today too!! It was nice having so many participating.

    Also, love the shirts – I added my name to the group purchase list. Anyone else?

  3. Rey says:

    24:37. Burpees and double unders killed my time.

    Got me a Rx jump rope. Waaaayyyyyy better than the Buddy Lee I have been using.

    Highly suggest investing in one.

  4. Rey says:

    They have 3 different weighted cables. No idea how much the handles weigh but they look the same as other jump ropes. I got the middle one. I am sure you can get the light one and fly through them double unders.

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