Wednesday 30 March WOD


“Football Gone Bad”

Three rounds, 1 minute each station:

1. Thrusters 2x35lb KB/45lb bar
2. Box Jumps 24/18″ box
3. Double Unders
4. Push Ups
5. Calorie Row
6. Rest

Post total reps/points to the comments.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

* * *

Yesterday’s whiteboard will be added to tomorrow’s post.

* * *

CrossFit HQ WOD:

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box

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5 Responses to Wednesday 30 March WOD

  1. Melissa says:

    283 reps; 45lb bar for thrusters

  2. Andy says:

    Did the original rx’ed version with 2x 45lb DB’s and a 20″ box..

    score = 468

    last time i did this was mid december and subbed the jumps for squats, scored 471 on that one. I think the box jump version is harder than the squat version ๐Ÿ™‚ Also, i suck horribly at dumbbell thrusters!!!!!

  3. Rey says:


    Dan – 344
    Me – 299
    Paul – 264-ish

    I thought I was going to DIE!!!!

  4. Melissa says:

    Nice job everyone!!

    A love/hate relationship with the WODS… ๐Ÿ™‚
    The fact that you do them, complete them and excel in them is what matters!

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