Monday 25 April WOD


Max reps of burpees in 1 minute
1 min rest
Max reps of Double unders in 2 minutes
1 min rest
Max reps of wall balls in 3 minutes
1 min rest
Max reps of KB swings in 4 minutes

Post your reps for each movement to the comments.

Ready for a burner?? Don’t forget to count your reps for each round!!

* * *

Saturday was the Super Spartan race in Miami, FL. It was 8+ miles of trail running with some obstacles thrown in the way. The official pictures have not been released yet, but here are some from the CFCC crew that were there!

More pictures from Saturday on the picture page.

* * *

CrossFit HQ WOD:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

This entry was posted in Misc, Pictures, WOD. Bookmark the permalink.

7 Responses to Monday 25 April WOD

  1. Melissa says:


    still do double unders with a single/double pattern

  2. mcgranahand says:

    From the CFCC Eglin AFB Detachment:
    We totalled the scores, but a couple guys only did single unders so we divided there number by 3.

    Paul 21/247(82)/45/70 total reps: 218 (Single Unders) 35lb KB
    Dan 24/76/50/70 total reps: 220 53lb KB
    John 15/140(46)/40/55 total reps: 156 (Single Unders) 35lb KB
    Chad 14/157(52)/46/48 total reps: 160 (Single Unders) 35lb KB
    Rey 24/66/65/65 total reps: 220 53lb KB

    Good stuff!!!

  3. mcgranahand says:

    Had an AWESOME time at the SUPER SPARTAN. Just want to let every body know that I was COMPLETELY hung over and only had 3hrs of sleep when those pics were taken…lol
    I do my best running when I’m running off a hang over…lol

    P.S. my chaffed CROTCH is feeling much better!!!lol

    • Rebekah says:

      Glad to hear you’re feeling better. Glad you were able to come out and join the Tampa crew 🙂
      And as for running with a hangover, my hat goes off to you…. I barely got through it with 7 hours of sleep and no hangover! Actually you all smoked me!!!

  4. jcdamiani says:

    wow… smoker!
    25 Burpees
    76 Double unders
    75 Wall Balls (20lb)
    85 Dumbell swings

    Good times!

  5. Andy says:

    Burpees: 28
    Double Unders: 99
    Wallballs: 52 @ 20lb
    KB Swings: 48 @ 70lbs

  6. Rey says:

    Very nice numbers!

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