Friday 15 April WOD

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



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



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:


Five rounds for max reps of:
Body weight bench press

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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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