Thursday 27 January WOD

WARMUP:  Practice Handstand pushups. Use the bands if needed.


10-9-8-7-6-5-4-3-2-1 Reps
Kettlebell situps left hand
Kettlebell situps right hand
Knees to elbows

Post your time and weight used to the comments.

You choose your weight today and stick with it the whole time.  The kettlebell situps are done with one extended arm holding the kettlebell overhead the entire time. When you are in the down position, the kettlebell is still extended over the top of you. Here is a picture for reference from when we did these on 04 November.

Joe and Lili with situps

Melissa will not be at the gym during lunch due to a meeting conflict but will be at the gym after work.

* * *

Only a few pictures from today since I had to leave early.  Whiteboard will be posted tomorrow.

Alisia with ring push ups

A small group today

More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD:


Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

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8 Responses to Thursday 27 January WOD

  1. Andy says:

    hey it’s joe!!!

  2. Andy says:

    3xAMREP Bar dips 25-15-12
    wod – 18:50 10 rep round @ 30lb, 9 rep round @ 20lb, 8-1 rep round @ 15lb

    3XAMREP Bar dips 14-11-10
    wod – 13:10 @ 30lb

    They didn’t have 35lb kb’s. Very hard on the abdomen today!!

  3. Rey says:

    Didn’t go to the gym today.

  4. mcgranahand says:

    Melissa! NOOOOOOOOOOOO… You didn’t work out yesterday!!! BOOOOOOO!!! lol jk. I had some A Wingman day challenge today and it was week, thing is it was at the same time as our WOD time, and couldn’t make it… so BOOOO DAN BOOOOO lol

    • Melissa says:

      My excuse – I had an allergic reaction to something and needed to get to the doctor. I see that you had an excuse too so I think we are both OK. Rey though doesn’t seem to have an excuse…

      Nice med ball pushups on the video page by the way!!!

  5. mcgranahand says:

    Those were pretty good.. I actually liked how tuff they were to do. Good thing Rey didn’t film the two times my ball rolled on me and I couldn ‘t stop it.. Lots of straining and I still end crashing to the ground…

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