Wednesday 23 February WOD


5 rounds
12 ball slams @ 20lbs
12 box jumps @ 24/18″
12 calorie row
12 burpees

Post your time to the comments.

I know that we have some new folks starting with is this week.  Please scale as necessary. This can mean lowering the number of rounds to 3 rounds, lowering the medicine ball weight, or step ups on the box instead of jumps. But, push yourself!  See what you can do!!

Melissa is hoping to be at the gym during lunch pending the end time for her morning conference.  She cannot stay in the afternoon.  It’s one of those weeks….

* * *

Yesterday’s whiteboard.  I will update with any afternoon times tomorrow.

22 February whiteboard

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CrossFit HQ WOD:

Rest Day


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4 Responses to Wednesday 23 February WOD

  1. Rey says:


    Felt like crap the whole time. First round the rower was set to 10. Didn’t notice it untill halfway done with second round of rowing.

  2. Rey says:

    And we had a new guy. Paul. He finshed in 19:05. He did the 18-inch box.

    Dan fnished in 16:20 as Rx’d.

  3. Andy says:

    1×20 back squat @ 205lbs

    wod – 13:34 @ 24″, subbed ball slams with knees-to-elbows which wound up being the hardest part of the wod lol

    oh and this stupid little ipod shuffle i bought was clipped to my pocket during the squats and every f’ing time i went down it would squish between my hip and stomach and skip to the next song. so i played name that tune during the burning hell of the squats 🙂

  4. Melissa says:

    18:58 18″box

    Welcome to Matt! Hope to see you back soon!

    Eglin Dan, looking forward to meeting you tomorrow!

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