Wednesday 15 June WOD


3 Rounds
1min Wallball shots
1min Sumo deadlift high-pull @ 75/45lbs
1min Box jumps @ 20/16″
1min Push press @ 75/45lbs
1min Row (calorie)
1min Rest

Post your total reps to the comments

If you can’t get on a rower, substitute it with burpees. Use what weight is available.
We can run 12 people at a time, so the first 12 that are ready to go, please WAIT until you can start at the same time as the group.

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A nice breeze yesterday helped keep the mosquitos at bay.

Mike and Amos almost done

Cheryl gets after it!

14 June whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Rest Day

This entry was posted in Demo, Pictures, Rest Day, Whiteboard, WOD. Bookmark the permalink.

3 Responses to Wednesday 15 June WOD

  1. Andy says:

    398 reps total with the 70lb kb for high pulls, 18″ box, 2x 35kb’s for push presses. I’ve only done this wod one time as Rx and that was over a year ago, that score was 302 so there is definitely improvement. Soon enough I’ll get at this on a good day and break 400 Rx’ed 🙂

  2. Rey says:

    Back squats this morning. 5-5-5-5-5


  3. eddiemel1 says:

    254 Reps with a 70lb kb 18″ box, 2x 35kb’s for push presses. Big thanks to Jesse and Melissa for the support during the workout. Currently fighting the urge to fall alseep……

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