1.) CrossFit HQ WOD 171221
Complete as many rounds as possible in 20 minutes of:
10 box jumps, 36/30″
15 single-arm overhead squats, 50/30lb dumbbell
20 GHD sit-ups
*2.) 5 Overhead Squat @ approx 70% / 25 Double Unders every 2 minutes for 4 rounds
*3.) Every 3 minutes for 5 rounds 10 Unbroken Deadlift / 20 Push-ups, add load each round starting at approx 60%
*4.) 5 rounds for time
Row 250m
5 Hang Power Clean 185/135lb
15 Chest to Bar Pull-ups
*5.) 3 rounds
15 Bent Over Dumbbell Row 35/25lb
15 Weighted Back Extension
*6.) 3 x 12 Reverse Hyper
Complete as many rounds as possible in 20 minutes of:
10 box jumps, 36/30″
15 single-arm overhead squats, 50/30lb dumbbell
20 GHD sit-ups
*2.) 5 Overhead Squat @ approx 70% / 25 Double Unders every 2 minutes for 4 rounds
*3.) Every 3 minutes for 5 rounds 10 Unbroken Deadlift / 20 Push-ups, add load each round starting at approx 60%
*4.) 5 rounds for time
Row 250m
5 Hang Power Clean 185/135lb
15 Chest to Bar Pull-ups
*5.) 3 rounds
15 Bent Over Dumbbell Row 35/25lb
15 Weighted Back Extension
*6.) 3 x 12 Reverse Hyper
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Amanda Zeamer
I was there.
I did more than I have in months. I’ll be a hurting unit tomorrow
10
0
Brett Kohout
5 + 5 GHD @ 35#
So many sweets to work off. Like an absurd amount of sweets.
11
0
Danielle Sherman
7+7 GHD
Clean + C2B. OHS 105. Trip -> headstands.
12
2
Jason Nobles
Did the OHS @175
Gotta make a stinking box! did a 30-20-10 of sit ups, push ups and cal row.
10
0
Jennifer McFall
7 rounds+ 2/15 ohs. 20lb ohs, 24 inch step up, 15lb plate and mat su
Week 2 day 1 Sit up 30 Rest 60sec 18 Rest 60sec 21 Rest 60sec 17 Rest 60sec 15 Rest 60sec 25
8
0
Jim Koehler
5 rds and 1 box jump. 30 ", 35#, 20# medball abmat
11
1
I used a 20# med ball for sit ups and that was heavy!
Kelsey Waack
6 + 15 ohs // 27” stepups, 10#dbs, 1/2ghds&abmat10#
EC: 65# ohs/su // DL 105-165# & push-ups
17
0
Lauren Kalil
7+3 BJ RX
DL/push-ups 155-195#, OHS/DU 105#, negative deficit HSPU/curls/unbroken 16ft handstand walks/hips to rings
12
1
👯♀️ twinsies
Pauly VanderKelen
7 rounds + 8 box jumps
I was not coughing as much as I thought that I would be! Strict 6" deficit HSPU work: 8 reps total in doubles and singles before the gym closed down (No one in on-ramp).
0
0
Rachael Salata
7+6
Only biffed once. Row/HPC/C2B. OHS 125/DU. Push-up/DL 205-255. Legless rope climbs. Didn't die.
2
0
Sylvia Christensen
7 + 3 BJ
Yesterday’s snatch ec 115#. Row/HPC/C2B done. DL/PU 155-215#. OHS/DU @105#. 😪
11
0
Theresa Rosenquist
5 R +10&2 **
**Scl'd w/ 16" B-SU & SLDL (#30). MWOD stuff! Yoga at 515!!
8
0