1.) Starting @ approx 60% 5 Touch n Go Power Clean every 2 minutes for 12 minutes adding load each round
2.) CrossFit HQ WOD 180107
2.) CrossFit HQ WOD 180107
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
note: assault bike or row
*3.) 5 rounds
20m Overhead Walk 155/105lb
10 Strict Pull-ups
30 second Handstand Hold
*4.) Front Squat 3-3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*5.) 50-30-10
GHD Sit-ups
Ski Erg cal
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
note: assault bike or row
*3.) 5 rounds
20m Overhead Walk 155/105lb
10 Strict Pull-ups
30 second Handstand Hold
*4.) Front Squat 3-3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*5.) 50-30-10
GHD Sit-ups
Ski Erg cal
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james macco
Team wod with Green and the Johnson’s
EC of Overhead Walk , strict pull-ups and HS hold. 😓
5
0
Michael Green
Team WOD w/ Macco n the Johnson's.
Cleans up 2 #175 rowed NSYNC with Angela.
5
0
Pauly VanderKelen
Team WOD with Barbi, Chuck, and Garrett
WOD 1: thrusters @ 115#, C&J @ 165#, and HSPUs / WOD 2: Assault bike, wallball passes, box jumps / WOD 3: bar MUs and DUs
0
0
Theresa Rosenquist
SkiErg 2k + 19,097m
2k: 912.7; 1/2 marathon: 1:50.26 (Row'd Royalty 18.3 a &b)
2
0
Timm Uhlmann
Double rest day all the way, across the sky
Yeah.. Yeaaaaahhh... So intense. Also rollerblade 7 miles. :P
6
0