Thursday 9 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.

Same set up as yesterday, only the wod you did not do yesterday, complete it today OR if you want another shot at the wallball/burpee wod, feel free to try and hit it again as it may be packed tight inside!
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.

*  *  *

Congratulations to the mighty mighty Alisia, for cranking out over 10 rounds of Cindy in 12 minutes while doing UNASSISTED PULLUPS for the first(?) time in a complete wod!!!  KICK ASS!!

Felix and a burpee

Rebekah summons the magical mini medball

8 june whiteboard

More pictures from yesterday on the picture page.

*  *  *

CrossFit HQ WOD:

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

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4 Responses to Thursday 9 June WOD

  1. Andy says:

    Did the indoor wod today, 14rds + 9 pushups. Pushups is always the slowdown for me on Cindy, and today was no different.

  2. Rey says:

    Did the outside WOD inside.

    Dan – 10:05
    Me – 10:39
    Chad – can’t remember his time. Scaled him 21-15-9 though. He completed it.

  3. Melissa says:

    I did the outside one. 11:53 I think

    Burpees + head cold= not fun

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