CrossFit HQ Workout of the Day 180807

Tuesday Aug 7 2018


I think Justin decided to have a little fun with you all tonight but if you all recall last nights post it stated we are using CF HQ WODs for the week and it’ll be posted a little late. So here is the workout for tomorrow. Just an FYI it was really good to see you all today in the gym, it’s been a while. I look forward to catching up with you all now that life is back to regular👊🏼🇺🇸
Happy Tuesday. 

**Gymnastics will be at 4:00pm today and moving to daytime hours to be posted later**
CrossFit HQ Workout of the Day 180807
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

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Amanda Zeamer101d

That’s not what the crossfit.com site says 😂

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Jordan Waack101d

Is this now a running club?

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Timm Uhlmann101d

Are you not running enough for the running club?

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Bruce Hoffort101d

Can I scale it in my Explorer?

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Nate Hall101d

Can we row?

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Nate Hall101d

With a vest?

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Megan Vogel101d

The day NO ONE showed up to the gym 😆

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james macco101d

Sweet, I can finally test my 50k time

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Dusty Neubauer101d

So is it the 50k, then 500 burpees? I’m confused

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Erin Buntin101d

So boring for the coaches...

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Amanda Zeamer101d

This is now the third change. 10k, 50k, 500 burpees. Wonder what’s next?

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Erin Buntin101d

Grants version of “Chaos”

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Mike Macco101d

Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

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25#
KBs subbed for GHDs, 55# DB
6 + 18 GHD’s. 35#
4 + 21 sit-ups, 75#
GHD for 4 rds, AbMat Sit-ups for last rd.
5 + 15 GHDs (85#)
5 + 7 GHD @ 65# DB
40#, 1/3 GHD, 2/3 abmats
7 + 3 GHDs 45#
10 min emom 3 strict press 65#; 3x15 Reverse Hyper; Saturday’s WOD
5 + 27 #70lb
Back squat- 3.2.1.1 225,255,275,315 E2M power clean/pushpress X2 Squat clean/Split jerk x1
6 + 7 jerks @ 100#
6 +3GHD (65#)
Did 150 GHDs the day before ☠️
4+12 GHD; 40#
4 + 4 jerks 55# situps
30#
6 rd, 25# DB
6+5 PJ (70#)
Did reverse order of movements.
5 rounds...2 seconds to spare! Not quite a full GHD, a little past parallel and 30#
4 + 13 jerks 35#
4+21 GHD @ 90lbs
5 + 4 k2e 35#
7 + 5 ghds 25#
At home.
5+5 ghds 55# DB
P. S. Games workout 17:59 (800m row, 600m ski, 40 dB squats 20#)
5 + 3 GHDS 55#
Clean and jerk complex 110#, BS up to 237#, ring rows/dips/HSW, strict wide grip pull-ups/bench press
6 + 6 GHD 40#
7 + 20 GHD’s
35# DB. Tried to catch Mike and beat Nate. 1 of the 2 happened. 😜. Squat Clean EC. Muscle Up practice.
7 + 6 jerks (65#)
7+15(20# med ball sit-ups/60# DB)
5+12 jerks,25#.
6 + 14 GHD sit-ups with a 75# dumbbell
EMOM10: 1 rope climb wearing a 20# vest / Yoke walk strength work in 36 foot increments: 45s, 45s & 25s, (2) 45s on each peg, (2) 45s and a 15 on each peg.
30# db
5 + 1 GHD (50#)
6+5dbp (35#, ghd to //)
7 + 13 GHDS (45#)
8 rounds: 1 snatch + 1 snatch bal + 3 OHS (115x4, 120x4)
8R + 21 GHSU**
**1/2 ROM on GHSU/14 threaded KB Lunges (#26), 2k C2: 9:47.9 (mod eff.); XOSym, 25' BFR Ass.Bike; PPP ×2}×3; LCB smash.
10 km run
6 rnds +1 ghd 50#. 3 rounds 10 box jumps + 5 bench press. more handstand walk work
5 + 14 GHD (70#)
7 + 4 sit ups, ab mat sit ups, 12#