Monthly Archives: October 2010

Sunday 24 October – Rest Day

REST DAY Take it easy today… maybe knock out some situps and squats to get the blood pumping. Tomorrow starts a new week! *  *  * Our fellow crossfitter Damon will be leaving us, he has to deploy. Here’s a … Continue reading

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Saturday 23 October – Rest Day

REST DAY …unless you are Melissa or Austin, then you have a CrossFit Level 1 Certification course to attend! Have fun!! *  *  * Pictures from Friday will be posted later on. *  *  * CrossFit HQ WOD: Seven rounds … Continue reading

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Friday 22 October WOD

5 ROUNDS FOR TIME: 10 Kettlebell swings @ 70/53/35lbs 20 Double unders Post your time and weight used to the comments. Today is a good day to go heavier than you normally do! If you usually would use the 35lb’er … Continue reading

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Thursday 21 October WOD

ARMY PT TEST, CrossFit STYLE: 2 minutes, pushups 2 minutes, situps 3200m row OR 2 mile run Post your reps for pushups, situps, 3200m row, and total time to the comments. HOOAH!!!!!!!!! Army time! Before you ask, ARMY STANDARDS APPLY … Continue reading

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Wednesday 20 October WOD

AT THE MACDILL AFB GYM @ 1110hrs: DEATH BY CLEAN & JERK @ 135/95lbs Post your highest set and leftover reps to the comments. Here is how a “death by ____” works: with a continuously running clock, perform one rep … Continue reading

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Tuesday 19 October WOD

FOR TIME: 1000m Row 50 Thrusters @ 45/30lbs 30 Pullups Post your time to the comments. This is another one of the ‘girls’, callsign “Jackie”. There will be two barbells in Da Vince Gym for this, one weighing 45lbs and … Continue reading

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Monday 18 October WOD

5 ROUNDS FOR TIME: 20 Box jumps @ 24/18″ 20 Calorie row Post your time to the comments. After the wod is done, complete 30 GHD situps followed by 30 GHD back extensions on your own time. Try to do … Continue reading

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