Wednesday 19 January WOD


3 Rounds:
Sampson Stretch
10 Squats
10 Situps
10 Pushups
10 Pullups


5 Rounds:
7 Ring Dips
14 Kettlebell Swings @ 53/35lbs
21 Double Unders

Post your time to the comments.

Everyone try to use the rings for dips today!! Proper range of motion in a ring dip means the shoulders move below the elbows.
If you cannot do strict ring dips, you can do these with a band.

Melissa will be at the gym during lunch and in the afternoon. See you there!!!

* * *
Since there were no pictures on Robin’s first day…

Alisia and Robin - Round One

Medicine Ball Situps

Updated whiteboard with afternoon times will be posted tomorrow

18 January whiteboard

More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD:

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

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

7 Responses to Wednesday 19 January WOD

  1. Andy says:

    We did 7×2 deadlifts today since there’s nothing to do ring dips on, let alone for many people.

    Don: 185-195-200-205-215-225-235(f)

    Lance: 185-195-200-205-215-225-245(f)

    Ryan: 185-195-200-205-215-225-245(f)

    Lowell: 185-195-200-205-225-275-315

    Andy: 315-325-330(f)-325(f)-315(f)-295-315

    Steve: 315-325-330-335-345-350-355

  2. Rey says:

    11:25. New jump rope definately did not help.

  3. mcgranahand says:

    9:14 I think!!! Rey, correct me if I’m wrong…. I hit a new High of 11 D/U’s in a row… I was pretty stoked about it. Though I did find that after the KB swings… My arms didn’t want to move the much for the Jump Rope!

    • Melissa says:

      Congrats on the double unders!! I am still doing a single double pattern..

      and yes, arms were tired after the KB swings to hold the jump rope!!!

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