Monthly Archives: December 2010

Friday 24 December WOD

12 DAYS OF CHRISTMAS 3 Rounds 12 Burpees 11 Butterfly situps 10 Lungewalk steps, per foot 9 Burpees 8 second L-sit hold 7 Jumping squats 6 Ring dips 5 Burpees 4 Chest-to-ground pushups 3 Burpees 2 Handstand holds (10 seconds … Continue reading

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Thursday 23 December WOD

FOR TIME: 1 Mile run 50 Double unders 50 Pushups 50 Double Unders 50 Situps 50 Double unders 50 Squats 50 Double unders Post your time to the comments. DO DOUBLE UNDERS!! What better way to learn than under fire. … Continue reading

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Wednesday 22 December WOD

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF: 5 Burpee box jump-overs @ 18/12″ 10 Situps Post your rounds and leftover reps to the comments. Burpee box jump-over: exactly how it reads. Do your burpee, and for the jump … Continue reading

Posted in Gym shots, Pictures, Whiteboard, WOD | 4 Comments

Tuesday 21 December WOD

FOR TIME: 5 Rounds of: 50 Squats 10 Ring Dips 10 Handstand Pushups If you cannot do handstand pushups, either free standing or against a wall, you can do them scaled with your feet on a plyo box or chair. … Continue reading

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Monday 20 December WOD

FOR TIME: 4 Rounds of: 800m Sprint 120 second rest Post your total time to the comments. Lets take this one outside to the 400m stretch behind the CENTCOM parking lot! One direction is 400m. The workouts for the next … Continue reading

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Sunday 19 December – Rest Day

REST DAY *  *  * Check out the new “Body Browser” by Google, it’s quite awesome! You need an html5 capable browser so download google chrome while you’re at it, it’s worth it… and free, so win-win. http://bodybrowser.googlelabs.com/body.html# Have a … Continue reading

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Saturday 18 December – Rest Day

REST DAY *  *  * More pictures from yesterday on the picture page. *  *  * CrossFit HQ WOD: Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 95 pound Overhead … Continue reading

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