CrossFit HQ

Run 5 K

Post time to comments.


“Frianbeth”        3 rounds for time               3 rounds for time           

21 Thrusters     25 wall-ball (20/14#)          Row 250 meters

21 Pull Ups       25 box jumps 21″                12 OH walking lunges (35M/25F)

15 Squat cleans 15 Deadlifts body weight    12 Knees to elbows

15 Ring dips                                                                                                                     

9 Deadlifts #225

9 Handstand push ups


Depends on the size of the afternoon class at first it was going to be a big group and now  I am hearing some people wont be able to show up.  We will do something Fun!! whatever it is.

3 Responses to “WOD

  • “Frianebeth”

    as rx’d. 9:14

    Loved the choice of WODs today.

  • Moses
    16 years ago



    Not quite as rx’d…8.5 more HSPU’s would have been nice !
    Excellent workout though. Great group and facility.
    Thanks guys !

  • Chris, great work today you are a beast!! and for the rest of the guys and girls awesome job I know after a week of running outside nobody was looking forward to running a 5K, but if your schedule allows it try and do it and post times. This was a good fun week.