CrossFit HQ WOD 171221

Wednesday Dec 27 2017


Mr. Joe Woldt from Aurora BayCare Sports Medicine is in this morning from 6:30am-7:45am for anyone that has any boo boos or mobility issues. 
The Beer Mile is upon us once again this coming Sunday at high noon at the Soletski Residence. The rules are you consume 1 beer and then run 400m for 4 rounds for time. There is a non alcoholic option as well so don't you fret if you don't indulge in alcohol. After the run we hang out for a few hours to let the beer wear off enjoying eachothers  company one last time before the new year. The sign up board is up by the front desk so get yourself signed up for in my opinion one of the greatest athletic feats known to mankind!
Have a great Wednesday. 
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

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Krystal Lowney173d

I was dreading this, but it was actually kinda fun!

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Jamie Kemen173d

wish i could say the same, Krystal :( BOO!

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5 + 10 ohs. GHDs to parallel
225-265# DL & push-ups
DL ^160. #4 ec done
I was there.
I did more than I have in months. I’ll be a hurting unit tomorrow
24" box, 20#DB, all RX GHDs
6 +15 ohs with12#
My left arm is numb.
6+5 GHD's 24"/30#/ghd2=
Ec. 🏋️ & DU 85# ✅
4 Rds #25/15# GHD2= Mix of 30" / 24 box jumps and step ups
5 + 5 GHD @ 35#
So many sweets to work off. Like an absurd amount of sweets.
14# Med ball sit-ups for ghd hs walk work. C2b work
20# db (ab strain), 30” box, sits
7 + 6 box jumps RX
Extra credit #2 @85# & pull up work
24" BJ, 15# DB, and sub sit ups
4 +6 OHS @ 30#
EC OHS @ 135
5 + 10 box jump. did gs 50lb DB.
poor shoulder mobility
6 +2 oh squats 20 and 35lb dbs 1 bloody shin
7 + 15 OHS
Clean + C2B. OHS 105. Trip -> headstands.
Present with 5 jumps at 36" then down to 33"😿
6+12 ohs
Switch arm each round.
6 rnds. 30” bj’s. 50# db
EC: ohs and dubs. 145#
Did the OHS @175
Gotta make a stinking box! did a 30-20-10 of sit ups, push ups and cal row.
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
5 rds and 1 box jump. 30 ", 35#, 20# medball abmat
8+4 Box Jumps
6 + 15 ohs // 27” stepups, 10#dbs, 1/2ghds&abmat10#
EC: 65# ohs/su // DL 105-165# & push-ups
6 Rds + 4 Bjs
Rx other than 24in box...I’m a scaredy😾
Slow & steady box jumps for the ankle
7+3 BJ RX
DL/push-ups 155-195#, OHS/DU 105#, negative deficit HSPU/curls/unbroken 16ft handstand walks/hips to rings
6 + 5 BJ RX
EC: OHS/DU 95#
6+8 BJ's abmat w/ 25# wall ball Rx everything else
155# ohs 25du 4 rounds
6rds + 10 ohs. Rx. GHDs are hard. I pretended to do some extra credit
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).
Only biffed once. Row/HPC/C2B. OHS 125/DU. Push-up/DL 205-255. Legless rope climbs. Didn't die.
More than 1 and less than 10
5 + 1 Box Jump
30# DB (shoulder mobility sucks)
Yesterday’s snatch ec 115#. Row/HPC/C2B done. DL/PU 155-215#. OHS/DU @105#. 😪
5+1 30# DB
5 R +10&2 **
**Scl'd w/ 16" B-SU & SLDL (#30). MWOD stuff! Yoga at 515!!
7 + 1 OHS @ 30#
5 + 7 ohs, 36”/50#/=ghd’s
EC, DL 185#, push ups
5 rds + 13 GHD
6 + 9/21 sit ups, 5#DB
step ups, sit ups w 6#WB