CrossFit.com HQ WOD 181018

Saturday Oct 20 2018


Please join us for our community WOD for free!!! This morning at 8:15am the fun starts and the class lasts a hour with a quality warmup, movement demonstration, practice and then a 20-30 minute workout based off of what you just learned. It’s a good time and it’s for all. 

Members: The second of our new Gymnastics classes is tomorrow:    We will be focusing in on pull-ups this month.  Class is at 11:15am this morning following the 10:15am class. Get some weightlifting and conditioning in the WOD and then stick around to polish that gymnastics game with Kelly!
CrossFit.com HQ WOD 181018
4 rounds for time of:
20 squat cleans
800-m run
Men: 115 lb.
Women: 75 lb.

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Chris Ness3d

from hang?

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Sylvia Christensen 3d

Hang power snatch actually

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32:30. That was cold, wet, snowy and windy. ❄️
Vested, did sets of 15reps
Started 1 minute in (finished 28:59 on the clock)
4x5 for the cleans / Snatch work: Doubles @ 115, 135, 155, 175, 185. Singles @ 195, 200#. Failed 205# 4 times :/ 9-7-5-3-1 of 185# Push Press & Bar-Facing Burpees.
3x4 BS 195#. Gymnastics - suuuper helpful and everyone should attend