Thursday 10 March WOD


21-15-9 REPS

Handstand pushups
Paralette shoot-throughs

Post your time to the comments.

Use the bands if you need to for the handstand pushups. The 02 Sept WOD post has a demo of the shoot through if you need a refresher.

Melissa will be at the gym at lunch and after work today. See you there!!


A group of us are doing the Spartan Race in April in Miami which is about 8 miles of running, mud and obstacles. There is still time to sign up if you want! An even tougher race, may be Tough Mudder which is coming to Florida in December – 12 miles which means more running, more mud and bigger/tougher obstacles. CFCC has set up a team for anyone who would like to participate. This is a 12 mile race with obstacles. Check out their website here: TOUGH MUDDER WEBSITE

If you would like to join CFCC for this race, please send an e-mail to and we can send you a link to sign up with the team.  Who’s in?

* * *

Great group yesterday at lunch – glad everyone came out.  And everyone helped out too – whoever was on their rest minute kept time and took pictures of the group.  Here are a few!

Everyone at their station

Rafael and Melissa with med ball cleans

These two pics also give you an idea of the limited space we currently have due to construction.  Should be great when it is finished though!

09 March whiteboard

More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

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

6 Responses to Thursday 10 March WOD

  1. Andy says:

    We did dumbbell presses instead of hspu’s since none of us can yet 🙂

    Rob – 16:52, 2x 12.5kg press

    Andy – 21:05, 2x 20kg press

    Ryan – 15:17, 2x 10kg press on 21, 2x 12.5kg press on 15 and 9

  2. Melissa says:

    13:36 – used the blue band for hspu assists.

  3. mcgranahand says:

    9:54 as RX’d

    THAT @#$% HURT!!!!! BOOOYAH

  4. Melissa says:

    Your laugh for the day..

    Didn’t feel like changing after work to help the afternoon crew so just put biker shorts under my work dress and showed folks how to do HSPUs and shoot throughs like that. 😛

  5. Rey says:

    12:52 for me.

    Paul as scaled back to 12-9-7 cause it was his first time doing HSPU. 8:47 was his time.

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