CrossFit HQ WOD 180107

Sunday Jan 28 2018


Team WOD this morning at 7:00am. The best thing about this gym is the people that populate it and this is the class where you get to know them!
Monday night 6pm at Angelina Restaurant Angela and I are hosting a four course meal paired with wine to raise money for the American Red Cross gearing up for our big night, Dancing With Our Stars on February 24th at the KI Center. $100 per person will get you a great four course meal with wine and a night filled with Angela speaking about the Italian way of life. It will be a great evening and we would love to see as many of you as possible.
Have a great Sunday!
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
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

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Power cleans to 105#, front squat done
192.5 cal ass bike
Power cleans at 115
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EC of Overhead Walk , strict pull-ups and HS hold. šŸ˜“
^125 cleans, 3500ish??? Row
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WOD 1: thrusters @ 115#, C&J @ 165#, and HSPUs / WOD 2: Assault bike, wallball passes, box jumps / WOD 3: bar MUs and DUs
Cleaned the barracks for time
SkiErg 2k + 19,097m
2k: 912.7; 1/2 marathon: 1:50.26 (Row'd Royalty 18.3 a &b)
Double rest day all the way, across the sky
Yeah.. Yeaaaaahhh... So intense. Also rollerblade 7 miles. :P