Monthly Archives: November 2010

Tuesday 23 November WOD

FOR TIME: 2000m Row Required warmup: Standard CrossFit Warmup 3 rounds (not for time) 10x pullups, pushups, situps, squats Post your row time to the comments. Go all out on this one! Not at the start though… don’t want to … Continue reading

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Monday 22 November WOD

FOR TIME: Toes to bar 30-20-10 Kettlebell swings 10-20-30 (53/35lbs) Post your time to the comments. The rep scheme is simply three rounds with the reps going like this: 30/10, 20/20, 10/30, a simple alternating scheme. If you don’t have … Continue reading

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Sunday 21 November – Rest Day

REST DAY * * * Congratulations to Sam, Rey, Dan, John, Katrina, Louise, Dan, Ken, Angel, Ann, and Darby for completing the 2010 Central Florida Ragnar Relay, 201 miles straight! There’s a few CrossFit CENTCOM folks on that list, here’s … Continue reading

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Saturday 20 November – Rest Day

REST DAY Pictures from yesterday will be posted beginning of next week. * * * CrossFit HQ WOD: Seven rounds for time: 5 Handstand pushups 185 pound deadlift, 10 reps 10 Chest to bar pull-ups 20 Double-unders  

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Friday 19 November WOD

FOR TIME: 21-15-9 Kettlebell thrusters @ 2x 35/18lbs Medball situps @ 20/15lbs Pullups Post your time to the comments. The medball situps will have the ball touch the ground behind your head and between your feet for full range of … Continue reading

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Thursday 18 November WOD

5 ROUNDS FOR TIME: 400m row 10 Overhead lungewalk steps RIGHT HAND @ 53/35lbs 10 Overhead lungewalk steps LEFT HAND @ 53/35lbs 10 Ring pushups Post your time to the comments. Lock your arms out on the lungewalks. Simple enough. … Continue reading

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Wednesday 17 November WOD

AT THE BASE TRACK @ 1115hrs: 5 Rounds for time 400m run 21 Ball slams @ 20/15lbs 12 Pullups Post your time to the comments. A ball slam is a regular medball clean taken overhead and then slammed on the … Continue reading

Posted in Gym shots, Pictures, Whiteboard, WOD | 3 Comments