Friday 4 February WOD


Overhead KB lungewalks (left hand)
Overhead KB squat (left hand)
Overhead KB lungewalk (right hand)
Overhead KB squat (right hand)

Post your time and weight used to the comments.

Pick a weight and use it for the entire workout!  Make sure to keep your arm and shoulder extended and locked during this workout.

Melissa will be at the gym during lunch and after work today

* * *

I did take a few pictures today but I am still not feeling well so going to bed and will catch up on pictures tomorrow – I promise!!

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CrossFit HQ WOD:
Snatch balance 3-3-3-3-3
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10 Responses to Friday 4 February WOD

  1. Melissa says:

    13:20, 26lb

    still a little under the weather but happy with this. glad to be semi back 🙂

  2. Frogger says:

    Still here! This past month was strength-focused for me and a buddy. We did a challenging workout called “24” all month. Focus is on olympic lifts in a gradual ladder of 8 rounds of 3 reps each exercise (24 reps, hence the name). If you’re interested, I can send it to you.

    My end results are increases as follows:

    Snatch to OHS – Week 1: 75lbs, Week 4: 115 (1 rep max) and 105 (3 rep max)

    Powerclean to Pushpress: Week 1: 95lbs, Week 4: 135 (3 rep max)

    Squat clean: Week 1: 115lbs, Week 4: 155lbs (3 rep max)

    Very excited about the progress I made this past month! Hope everyone is doing well.


  3. Not The New Ray, But The Old And Sexy Rey says:

    Gonna skip this one today. Supposed to be flying back to FWB but the weather is not playing nice.

  4. mcgranahand says:

    Smoked the CRAP out of my self this morning… Did yesterdays WOD, with 53lb KB’s and a Dip Rack(no rings). 10:38 With alot of heavy breathing… That was crazy hard…lol gave it about 15minute break and did Today’s WOD with the new Ray with a 35lb KB in 10:12!!!!! I didn’t want to Walk out of the dadgum gym I was so tired….

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