WOD November 3, 2014

Yesterday I visited Crossfit Zwolle, which is the box my friend Sharda goes to. Sharda sarted Crossfit a year ago when I took her to her first CrossFit class in Marbella. She’s been addicted ever since. It was nice to see where she trains!! And the WOD was a hard one and totally kicked my ass.


3 rounds for time:

  • 30 wall balls
  • 30 sumo deadlift high pull
  • 30 box jumps
  • 30 push press
  • 30 cal row
  • 30 push ups
  • 30 back squats

My workout:
The Rx weight for all the barbell work was 20kg for the ladies. Because of the limited space/equipment (it’s a very small box) we started at various stations and I started with the row. I started my first barbel work (back squat) with the 20kg bar, but after this I switched to a smaller bar, which I thought was 10kg, but Sharda said they are only 8kg. So I did all the rest of the barbell work with 8kg. I did the wall balls with a 10 lbs ball. I finished 2 rounds + 13 calories on the row (first station of third round) in the 40 minute timecap.


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