Wednesday 2 March WOD


4 Rounds

400m run
20 pushups
20 lungewalk steps

Post your time to the comments.

Take this one outside if you can. For those on base, use the 400m stretch behind the CENTCOM parking lot.

Melissa will hopefully be at the gym at lunch if her meetings end in time. She will not be able to stay in the afternoon.

Also, the March Challenge is up – it is time again for the Body Composition Test at the gym!!

* * *


More pictures from yesterday on the picture page.

Whiteboard will be posted tomorrow.

* * *

CrossFit HQ WOD:

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

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

10 Responses to Wednesday 2 March WOD

  1. Andy says:

    So we had things a little confused at lunch…. did more reps and in the wrong order 😛
    We all started with back squats, since it’s wednesday (mon-wed-fri is squat day).
    What we wound up doing for the wod was:
    4 rds
    400m run
    20 L/W steps per foot (40 total)
    20 pushups

    … oops…

    1×20 BS @ 215lbs (got all 20 this time)
    wod – 13:37

    1×20 BS @ 65lbs (working the basics)
    wod – 17:55

    1×20 BS @ 125lbs
    wod – 15:57

    1×20 BS @ 135lbs (going higher soon)
    wod – 21:13

    My low back is super tight today, slept on it weird. We have pictures too, it was ridiculously windy today, around 40-50mph!

  2. mcgranahand says:

    Today Rey, Paul, and Myself met up at the track for this one!

    Dan’s WOD 9:26

    Rey’s WOD 9:56

    Paul’s WOD 10:00

    Had a good time! Melissa, What have you got for us tomorrow? I’m in need of a real smoker!!!

  3. Melissa says:

    Nice job everyone. I didn’t get out of my meetings until 1730 so no workout for me – I will do this one on Saturday.

    I have no idea about tomorrow yet… thinking now….

  4. mcgranahand says:

    I vote, no rowing or double unders…

  5. Nate says:

    16:14 today instead of the Friday work out…I hate lunge walk.

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