Wednesday 22 December WOD


5 Burpee box jump-overs @ 18/12″
10 Situps

Post your rounds and leftover reps to the comments.

Burpee box jump-over: exactly how it reads. Do your burpee, and for the jump part, jump over a box 🙂 Over the box means feet together and over the top of the box. If you’re for real, jump over it sideways and land into the next burpee!
Shoot for at least 20 rounds!

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For the next few days there most likely will not be any whiteboard pictures, so PLEASE post your times 🙂 The times are being watched, the trainers do keep track of everyone’s current levels and it is largely based off of their times! Not to mention the 1-on-1 interaction, which plays a ginormous part as well, but for quick reference, nothing beats a whiteboard or comment with the time and any scaling!


Rebekah with modified handstand pushups

21 December whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:


75 pound Power snatch, 75 reps for time.

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

4 Responses to Wednesday 22 December WOD

  1. Andy says:

    Did cfsp’s yesterday wod:
    Football Gone Bad: 3 rounds, 1 Min each of
    1. DB Thrusters 45 lbs
    2. Box Jumps 20″ box
    3. Push Ups
    4. Double Unders
    5. Calorie Row
    One Min rest between rounds

    Had to sub the box jumps with squats because there was nothing to jump on. scored 471

  2. Frogger says:

    Did “Randy” today at 65lbs in 9:48. Pretty tough workout even at the lighter weight!

  3. Jesse says:

    16rds, 2 burpees

  4. Melissa says:

    20 rounds, 4 situps. It was a true family workout at home. Thanks to my daughter for sitting inside my makeshift box while I jumped and participating in a few burpees and thanks to my brother for keeping time and counting rounds (and taking pictures of this comical event)! 🙂

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