Friday 15 April WOD


There are two options today. Both involved KB swings but due to rower limitations, we have added a running option.

OPTION 1:

FOR TIME:

50 kettlebell swings 53/35lbs
100m row
40 kettlebell swings
200m row
30 kettlebell swings
300m row
20 kettlebell swings
400m row
10 kettlebell swings
500m row

OPTION 2:

FOR TIME:

10 Rounds

100m sprint
15 kettlebell swings 53/35lbs

Post your workout and time to the comments.

For option 2, I will mark off a 50m stretch on the sidewalk outside the gym door.

* * *

My favorite picture from yesterday

Eddie receives some unsolicited "motivation"

More pictures from yesterday on the picture page.

I will post a picture of the whiteboard tomorrow.  I forgot to take a picture of it yesterday!

* * *

CrossFit HQ WOD:

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

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3 Responses to Friday 15 April WOD

  1. Melissa says:

    6 Rounds of the running/KB workout and then I stopped to welcome 2 new people to the group and get them started.

    No worries – I will pick a workout and do one at home this weekend 🙂

    Welcome Mike and Scott! Hope to see you both back on Monday!

  2. mcgranahand says:

    Paul and I did option 1

    Paul- 18:44
    Dan- 15.45

    Sheer agony!!! I’ll be seeing u cats next weekend…. SPARTAN’S!!!

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