Monthly Archives: September 2010

Thursday 30 September WOD

3 ROUNDS FOR TIME: 500m row (or 400m run) 21 Kettlebell swings @ 53/35lb 12 Pullups Post your time to the comments. Pick your poison on the first part… but whichever you choose, do all three rounds the same way. … Continue reading

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Wednesday 29 September WOD

AT THE MACDILL BASE GYM @ 1110hrs 5 Rounds for time, each round unbroken: 5 Hang power cleans 5 Front squats 5 Push jerks (non split) Post your time and weight used to the comments. The name of the game … Continue reading

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Tuesday 28 September WOD

3 ROUNDS FOR TIME 10 Kettlebell Snatches, Right hand 20 Squats 10 Kettlebell Snatches, Left hand 20 Squats Post your time and weight used to the comments. Pick the weight you want to use, 53lb for males and 35lb for … Continue reading

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Monday 27 September WOD

30-25-20-15 and 10 rep rounds of: Burpees Box jumps @ 24″ Toes to bar Post your time to the comments. Preferably this is done on the bar, but we can run more through with the rings too. *  *  * … Continue reading

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Sunday 26 September – Rest Day

REST DAY The results from the Zoo Run have been posted, see them here: http://www.coolrunning.com/results/10/fl/Sep25_8thAnn_set1.shtml The results are categorized by age group and overall male and female. Check it out! *  *  * *  *  * CrossFit HQ WOD: With … Continue reading

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Saturday 25 September – Rest Day

REST DAY ZOO RUN TODAY!!!!!  Good luck everyone! For those that are participating in Fight Gone Bad 5, kick some ass!!!!!! *  *  * Yesterday turned out to be a kettlebell weight grand illusion More pictures from yesterday on the … Continue reading

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Friday 24 September WOD

3 ROUNDS FOR TIME 10 Kettlebell swings @ 70/53lb 15 Kettlebell swings @ 53/35lb 20 Kettlebell swings @ 35/26lb Post your time and weight used to the comments. Kettlebell complex… hit this wod HARD and make the kettlebells dizzy!! A … Continue reading

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