Thursday 21 April WOD


5 Rounds

7 ring dips
14 kettlebell swings 53/35lbs
21 double unders

Post your time to the comments.

The bands can be used for ring dips.  Please make sure you have a full range of motion.  Also, sub for double unders is 3x single unders (jump roping).

Melissa will not be at the gym during the lunch workout due to a meeting. Have fun everyone!!

* * *

One team completing a run

Rafael, David and Damon with squats

More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD:

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

This entry was posted in Uncategorized. Bookmark the permalink.

5 Responses to Thursday 21 April WOD

  1. Hey guys Ill be back Tuesday! I have missed this week except for Monday.
    Driving to Mississippi for the weekend!

    Semper Fit! I mean CrossFit

  2. Rey says:

    Subbed ring dips for regular dips.

    Paul – 9:50 with singles
    Me – 10:09 as Rx’d

  3. jcdamiani says:

    RX’d 7:48

    Good times!

Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s