Friday 14 January WOD


Four Rounds
40 double unders or 100 single unders
400m running sprint
20 burpees

Post your time to the comments.

Let’s take this one outside today!! For those at Da Vince Gym, we can take this to the road behind the CENTCOM parking lot.

And note…this says running, NOT rowing!!

Melissa will be at the gym at lunch but will not be able to stay in the afternoon.

* * *
Welcome to Rafael – glad you are joining us!!!

Dave and Rafael give max effort

Melanie shoots through

13 January whiteboard

More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD:

Rest Day

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

3 Responses to Friday 14 January WOD

  1. Rey says:

    SWEET! This is going to suck!

  2. Melissa says:

    21:33 with double unders

    Thanks to Nate for trading jump ropes after the first round since mine was way too looooooong.

    And, welcome to Robin!! Hope to see you back next week!

  3. Rey says:

    Didn’t get a chance to do this one today. Will do it tomorrow.

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