Thursday 24 February WOD


7 Medicine Ball Clean and Press  20/15lbs
7 Pushups

Post your rounds to the comments.

This is a good one for us to take outside today!!

We have done medicine ball cleans many times. This time, once you finish the clean, you are going to press the medicine ball overhead. Then reset back on the ground and do it again!
Pushups should be chest to ground.

Melissa will be there at lunch but not after work.  I promise next week will be better for my schedule  🙂

* * *

Welcome Paul and Matt to CFCC!!


The outside crew

23 February whiteboard

More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD:

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

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

3 Responses to Thursday 24 February WOD

  1. Andy says:

    Will be hitting this wod tonight.

  2. Melissa says:

    15 rds + 4 med ball clean/press, 15lbs

    Glad you could join us today Dan and Devin!!!

  3. Rey says:

    16 rounds as Rx’d.

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