Monday 3 January WOD


FOR TIME:

21-15-9
Right hand kettlebell swings @ 35/18lbs
Left hand kettlebell swings @ 35/18lbs
Burpee box jumps @ 24/18″

Post your time to the comments.

* * *

Today is the first WOD for January which also means that a new monthly challenge has been posted! This month, everyone is challenged to complete “Fight Gone Bad.” Details are posted on the January Challenge page: https://crossfitcentcom.wordpress.com/january-2011-challenge/

Melissa will be available to run/judge the workout for those at Da Vince Gym. ย Please schedule a time so that we can gather the necessary equipment outside!

* * *

Also, with one of our trainers deployed (we miss you Andy!), Melissa will be at most of the lunch workouts (unless some meeting precludes her attendance) for coaching/demo of exercises. She will attend the afternoon sessions when she can. If you have any questions on the WOD, please give her a call, stop by her desk or send an email! She has been known to demo an exercise right in her cubicle if needed ๐Ÿ™‚ As promised to the afternoon crew, she will post in the daily WOD whether she will be able to attend the afternoon session. She will be there on Monday both at lunch and in the afternoon! Hope to see you all there to start off the CFCC New Year!!

* * *

CrossFit HQ WOD:

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

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6 Responses to Monday 3 January WOD

  1. Andy says:

    didn’t have a 35lb kb but there was a 30lb so used that, box height was pretty tall though.

    7:57

    Steve: 12:22, 25lb

    Ryan: 12:30, 20lb

    Rob: 17:56, 15lb
    Rob’s first crossfit wod!!!

    Pictures will be sent in ๐Ÿ™‚

    • Andy says:

      Also, my foot felt fine doing this, there was just the general pain in both feet from having flat feet.
      Forgot to mention that our warmup was 200 anchored situps. rob did 100 since he hasn’t hardly moved since May.

  2. Melissa says:

    8:31 18lb KB, 18″ box

    Welcome back Dave!!

  3. Rey says:

    11:37. I hate burpee box jumps!!!!!!

  4. Rebekah says:

    Soooo… I totally should have eaten less yummy Christmas food… Nope, I’m a pull-the-bandaid-off-slow kinda gal… Masochists unite!! ๐Ÿ˜€

    Good workout and next time maybe I’ll show up earlier so I’m not so concerned with bumping into everyone else in the gym ๐Ÿ™‚ Guess there are worse problems though!!

  5. mcgranahand says:

    Burpee Box jumps are the DEVIL!!!! It still hurts…lol

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