Tuesday 26 April WOD


5 Rounds
15 Pullups
15 Box jumps

OR

AMRAP 12
8 Sumo-Deadlift High-pulls
12 Situps
16 Lungewalk steps

Post your time or number of completed rounds and reps to the comments.

Today you will complete one of the above workouts and Wednesday, you will complete the other.  We are growing so much at CFCC, that pullups would take a while to get everyone through on one day.  So, we will divide up the group so half will do one workout and the next day, you and your group will do the other one.  Confused?  Don’t worry, both trainers will be there at lunch to assist.  🙂

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All: In order to efficiently post a lot of pictures faster on the picture pages, I have used the gallery system to lay them out. This means the size shows up a little smaller, but you can still click on the picture to see the a larger sized version as well as the full size, with links to the social networking sites.

25 April whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Deadlift 1-1-1-1-1-1-1 reps

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22 Responses to Tuesday 26 April WOD

  1. Frogger says:

    Just look at these pictures… Freakin’ workin’ out in the shade of the palm trees, on the sidewalk… I remember when I was at CF Centcom, WE had to workout in the sun, in the grass, all under the construction workers admiring gazes…

    Kids nowadays are so soft…

    • Andy says:

      LOL I remember a certain someone seeking shade whenever possible when we would be outside… plenty of photo records of that on the site! HAHA

      anyways those palm trees are nice… soon enough there will be grass there and we can get back in the sun.

    • Melissa says:

      🙂 I remember those sunny August workouts…. there might have been some tears involved – if not tears, I know I said some not so nice words about them both during and after.

      We are still lucky enough to still have the construction workers watching us but now they are on the same side of the fence – even more lucky!!

  2. Andy says:

    5 rounds
    15 pullups
    15 box jumps @ 24″

    5:30

    • Rey says:

      SERIOUSLY?!?!?

      I was on Hurbie all morning/afternoon so I couldn’t workout with the crew.

      Did option 1. 13:29.

    • donmoss71 says:

      hey andy/melissa… haven’t had a chance to meet you yet but finally arrived a few weeks back and have been slugging away at the workouts in the early am (adds up to me being a day off but I don’t mind if you don’t! 🙂 Look forward to meeting you guys at some point down the road if possible… when do you run your wods again? – PS: This pullup/bj combo is going to be brutal… high-count pullup wods are a time anchor for me… is it better to go to bands as soon as I start to slow down or try to slug through all the pullups without bands and just take the time hit? all the best! Don

      • Melissa says:

        Welcome to CFCC!! There is always a group there about 1100/1130 running through the WOD and we are starting to gather the afternoon crew again for a 1600/1630 workout.

        If you can do pullups without bands, slug through and just work on improving your continuous reps and time each WOD 🙂

        • donmoss71 says:

          thanks melissa… went with bands this am during the 3rd round of the 5rft/pulls/bjs wod… time certainly improved over what it would have been (3xreps/huff,huff,huff) but I’ll nug through them bandless in the future! will try to catch the pm crew in the future maybe! 🙂

  3. Melissa says:

    I did option 2 today
    9 rounds + 3 SDHPs, 45lbs

  4. mcgranahand says:

    The CFCC Eglin Detachment(minus one Rey, plus one Sharon) did option two

    Sharon: 11 rounds with 35lb KB
    Chad: 9 Rounds with 53lb KB
    John: 10 Rounds with 53lb KB
    Paul: 11 Rounds with 53lb KB
    Dan: 12 Rounds with 70lb KB

    Thighs were unfuctioning at the end of this one… Those damn lunges!!!

  5. Rebekah says:

    Oh yeah! I did a 5k after work today with Amy. She said she’d come out tomorrow afternoon for crossfit!! Hopefully she does, she’s never tried it before.

    • mcgranahand says:

      Nice job RB-KAH… Keep it up! I got a 4miler in the morning. Hope my thighs are up to it after today’s WOD, and we’re doing option 1 in the afternoon.

      • Rebekah says:

        You’ll do great Shawtie-Dan!!! 😉
        I did the lunges today and figured the run would be easier if I didn’t wait to get sore tomorrow!! Hah!
        And like Melissa said, come back and see us soon!

      • Rebekah says:

        Oh! Haha, just saw your post above!! See ya end of May-ish then 🙂

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