Tuesday 4 January WOD

200 Situps


7 Kettlebell sumo deadlift high pulls @ 70/53lbs
7 Clapping pushups

Post your rounds and leftover reps to the comments.

IMPORTANT NOTICE (from Andy): Today is Melissa’s birthday!!!! Make sure she does birthday burpees instead of clapping pushups!!!

HAPPY BIRTHDAY MELISSA!!!!!!!!!!!!!!!!!!!!!!!!!!

A clapping pushup is like a regular pushup but as you push your body up, your hands leave the ground, you rapidly clap them together and place back in the original pushup position, catching your body before it falls.

This was the best video demo I could find:

Melissa will be at the gym during the lunch workout but will be unable to be there in the afternoon. Please let her know if you have any questions on today’s WOD!

* * *

Nice job yesterday everyone! It was great to see so many people back and welcome to Rob and Stephanie!!


Rob's first CF day

3 January whiteboard

More pictures from yesterday on theΒ picture page.

* * *

CrossFit HQ WOD:

Front squat 3-3-3-3-3 reps

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

12 Responses to Tuesday 4 January WOD

  1. Andy says:

    Andy: 12 rds + 6 clappers @ 90lbs
    they didn’t have 70 so i did 90lbs. it was heavy πŸ™‚

    Rob: 8 rds @ 55lbs

    Ryan: 13 rds @ 55lbs
    ryan did regular pushups today

    Steve: 12 rds + 7 sdhp’s @ 60lbs

    Looking at the pictures is definitely the highlight of my day!!! Thanks for keeping up with them Melissa, and good work everyone yesterday!! looked like a packed house!

  2. Melissa says:

    Thanks Andy for the birthday wishes!! Just so the rest of you know, I did not wish myself a happy birthday or punish myself with burpees – Andy hijacked my post πŸ˜›

    Oh, and great job today from your group out there!!

  3. Melissa says:

    Did the 200 situp warmup and then the WOD
    9 rounds, 5 SDHPs; 53lbs and did burpees (thanks Andy) instead of the pushups. Will try some clapping pushups tonight.

  4. Frogger says:

    12 rounds as RXd (did I forget to mention before that I’m at 5k feet???)

    Happy Birthday Melissa!!! Miss you guys.


  5. Rey says:

    13 rounds as Rx’d.

  6. Rebekah says:

    Happy 21st Birthday Melissa!!!!! Did I mention I love math??? πŸ˜‰

    And thanks for sticking around this afternoon to help me out! You’re the best!

    Oh, and I’ll eventually be able to do clapping push ups… dang I feel like I’m miles behind… Getting closer every day though!!! πŸ™‚ Woot!

  7. Rey says:

    Happy Birthday!!!!!’

  8. mcgranahand says:

    18 rounds completed and Rey said I had 15 seconds left… for some reason that was 15seconds of staring at the 70lb Kettle bell…lol

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