Author Archives: Melissa

Saturday 30 July – Rest Day


REST DAY * * * Only a few pictures from yesterday as I was trying to take them in between my sets while my partner was working. Great job by everyone!! * * * CrossFit HQ WOD: For time: 15 … Continue reading

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Monday 11 July WOD


FOR TIME: 10 Burpees 20 Box Jumps 24/18″ 30 Kettlebell Swings 53/35lbs 40 Pushups 50 Squats 40 Pushups 30 Kettlebell Swings 20 Box Jumps 10 Burpees Post your time to the comments. * * * CrossFit HQ WOD: Snatch one … Continue reading

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Sunday 10 July – Rest Day


REST DAY * * * CrossFit HQ WOD: Five rounds for time of: Run 400 meters 145 pound Deadlift, 20 reps 20 Push-ups 145 pound Deadlift, 10 reps 10 Push-ups  

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Saturday 9 July – Rest Day


REST DAY * * * CrossFit HQ WOD: Rest Day

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Friday 8 July WOD


PICK THE OTHER ONE!! OPTION 1: AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES 8 Toes to Bar/Rings 8 Burpees 8 Ring/Parallette/Box Dips OPTION 2: AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES 10 Wall Ball Shots 20/15lbs 10 Kettlebell … Continue reading

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Thursday 7 July WOD


STANDARD CFCC WARMUP!! THEN, PICK ONE OF THE FOLLOWING WORKOUTS: OPTION 1: AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES 8 Toes to Bar/Rings 8 Burpees 8 Ring/Parallette/Box Dips OPTION 2: AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES 10 … Continue reading

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Wednesday 6 July WOD


FOR TIME: Run/Row 1 mile 50 Double Unders 50 Pushups 50 Double Unders 50 Situps 50 Double Unders 50 Squats 50 Double Unders Post your time to the comments. 1 mile is approx from the gym door to the far … Continue reading

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