Friday 22 April WOD


For those of you unfamiliar with CrossFit HQ workouts, they have a list of workouts named after women.  So, today you have a choice.  Three of the the HQ Girl WODS are listed below.  Pick one.  Also, I will put a full list of the Girl WODS back in the gym in case you want to try a different one.

Here is the link to where they are located on the HQ website:  Girl WODS


As many round as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats



3 Rounds for time of:
400m run or row
21 kettlebell swings 53/35lbs
12 pullups



50-40-30-20-10 reps of:
Double Unders (or 3x singles)

Post your workout and time or rounds to the comments.

Melissa will not be at the gym today. I hope everyone has a great weekend!!

* * *

CrossFit HQ WOD:

Row 2k

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4 Responses to Friday 22 April WOD

  1. Andy says:

    Did the open wod this morning:

    20min amrap
    5 power cleans @ 145lbs
    10 toes-to-bar
    15 wallball shots @ 20lbs, 10ft

    did 7 rounds and 6 wallballs. toes2bar took forever and i mean forever. tore my hands a bit too. ughhh

  2. Rey says:

    Ran 10k this morning.

    Did Annie today. Horrible time! 13:53.

  3. jhoff1728 says:

    Jim here, new guy, started last week

    12 rounds plus 5 pull ups (blue band for pull ups)

  4. jcdamiani says:

    21 rounds….almost 22, time was up when I got done doing my push ups

    Good work out to close out the week

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