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Monday 12.28.15

3 rounds for time of:
10 hang squat cleans, 20-30 lbs
5 pull-ups, assist as needed
10 hang squat cleans, 20-30 lbs
20 butterfly sit-ups 

Post time to comments.


  1. First day back in 5 months, so out of shape and no equipment so had to make some changes
    Regular squats
    Push ups sub for pull ups

  2. 8:48 for me, 9:00 for my 10 year old daughter (she had to wait for me to do pull ups). 15 lb, subbed crunches (still working on repairing post baby abs

  3. Did 4 rounds of 800m & 50 ball slams first

    20# KB snatch (10 each arm/round)

  4. 5:25. Away on vacation and using hotel gym with very limited equipment. Subbed regular squats and push-ups.
    40 min elliptical after

  5. 6:45
    Starting the week of the new year off without any excuses. 2 week anniversary/Christmas break over! Gotta get ready for Aruba!

  6. Completed 12/30 WOD first then…

    Changed WOD to be a little more like the one on the crossfit page.

    3 rounds for time
    10 KB snatch, left arm (15#)
    5 pull ups (self assisted)
    10 KB snatch, right arm (15#)
    5 pull ups (self assisted)


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