Friday 7 January WOD


FOR TIME:

10-9-8-7-6-5-4-3-2-1
Medicine Ball Cleans
Pullups

Post your time to the comments.

Since we have some new folks who have not done medicine ball cleans before, here is a link to a good video from the CrossFit main page to check out proper form
Medicine Ball Cleans

Melissa will be at Da Vince Gym for the lunch workout and for the afternoon workout. Hope to see you there!!

* * *

Great job again today.  Whiteboard from yesterday will be posted today as we had several people row yesterday afternoon.

Alisia and Dave on their row

Even Andy is happy to be done with that one!

More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD:

“Rankel”

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

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

6 Responses to Friday 7 January WOD

  1. Andy says:

    Times from today:

    Ryan – 13:49, 18lb ball, pullup assist machine

    Steve – 15:12, 20lb ball

    Lowell – 14:00, 20lb ball, jumping pullups

    Andy – 5:30, 20lb ball

    Rob – 11:23, 18lb ball, pullups assist machine

  2. Melissa says:

    9m16s, 15lb, smurple band
    Not sure why I use the band…. it doesn’t do much of anything – more of a crutch – gonna try some WODs without it and see how it goes

  3. Jesse says:

    11m01s, 20lb

  4. Rey says:

    6:25, 20-lb ball.

    Did my penalty single unders. 700 singles then 200 doubles. My legs are beat up. Pic will be emailed.

  5. mcgranahand says:

    Not sure but I was like 2-3 seconds behind Rey so 6:27 or 6:28… Then did 700 single under, and about 50 Double Unders…. I still owe a crap ton more… Thats for Melissa!!!I’ll make them all up!!! Promise!!!

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