Wednesday 1 June WOD


Two choices today.  The one you do not do today will be your WOD tomorrow.

1.  FOR TIME:  BASELINE WOD
Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pullups

OR

2. 7 ROUNDS FOR TIME:
10 Wall Ball shots @ 20/15lbs
20 Kettlebell Swings @ 53/35lbs

Post your time to the comments.

*  *  *

Welcome to June! Guess what is finally here… shirts!! These are a custom design, and are ON HAND! The available sizes are listed below in their separate colors. The sizes are unisex.
PRICE PER SHIRT: $18 US

GREY
XXL: 2
XL: 7
L: 4
M: 4
S: 4
XS: 3

INDIGO
XXL: 2
XL: 4
L: 4
M: 4
S: 4
XS: 3

NOTE: This is the first run series, and you can pay cash or check to Andy. Since it is a first run, they may sell out fast so if the size you want is gone before you can get it, HOLD TIGHT because there will be another run made with the sizes requested.

NOTE 2: The grey and indigo colors are the only ones available now, but if/when there is a second run, a post will be made detailing the other colors that can be ordered. The shirt style (AA track tee) will remain the same.

NOTE 3: These are comfy shirts, perfect to do a CFCC wod in!!  🙂

* * *

CrossFit HQ WOD:

Power clean 1-1-1-1-1-1-1 reps

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7 Responses to Wednesday 1 June WOD

  1. eddiemel1 says:

    Sweet shirt, Andy. I won’t be there today but, can you save me an grey XL shirt? I will bring in the dinero tomorrow.

  2. Andy says:

    Did the baseline today, only because I am not recouperated enough to do the other wod, and still not even close to being able to knock out the baseline in a decent amount of time. My legs gave out on squat #1

    time = 4:11, row was 1:30 which was probably a little too fast

  3. Melissa says:

    I didn’t have much in me today for KB swings after “Murph” yesterday but I finished the workout at a not so great time of 16:15 with a 35lb KB. Then finished the day by going to the big gym for some back squats.

    Shirts look great Andy – thanks!!

  4. mcgranahand says:

    Did the baseline today: 5:01
    Legs were worthless for squats after the row.
    Andy: I completed my row in 1:50 tried going slower and longer strokes. Seem to slow down to much. only way I can main tain a sub 2min 500m is by having a 43 strokes per minutes… TIRES me out though, Start dieing after 400m.
    TIPS??????

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