Wednesday 8 June WOD


OUTSIDE
For Time:

21-18-15-12-9
Wallball shots
Burpees

INSIDE
As Many Round as Possible in  12 Minutes:

5 Pullups
10 Pushups
15 Squats

Post your time or rounds and reps to the comments.

Pick one!
We will most likely have a large group at lunch today, so be on your toes and ready to go!

OUTSIDE: If you are new (started in the last 30 days), skip the rounds of reps 18 and 12. Depending on your ability, the number of reps for your wod may be reduced. If you are no stranger to wallballs and burpees and are ready to bang out 75 total of each, have the awareness to go to the PROPER DEPTH on the squat portion of the wallball shot as well as hitting that 10ft/8ft (male/female) target!

INSIDE: 12 minutes of the girl wod “Cindy”. If you are unable to complete unassisted pullups, today you will hit the ring rows. Pushups and squats are the normal standards, shoulders below the elbows plus full extension at the top for pushups, and the top of the hips to go below the knees at the bottom plus a full, upright stance  in the top of the squat. 

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Yesterday was pretty fun, team/partner wods are always good!!

Cali and Jessica at the end

Shawn and Josh on the carry

7 june whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Push Jerk 2-2-2-2-2-2-2-2-2-2 reps

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2 Responses to Wednesday 8 June WOD

  1. Andy says:

    Did the outside wod today in 10:something. i could not believe how dead my arms went before the first round was even over… odd

    then at the base gym did some quick deadlifts and got 405lb again to tie the pr, then tried for 415 but was pretty zapped after the 405. It was an improved lift though because i got it up pretty quick compared to last time!

  2. meta4or says:

    “Cindy” 11 rds + 5 ring rows, 10 push-ups, 5 squats.
    -Justin

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