Monthly Archives: January 2011

Monday 24 January WOD

WARMUP Standard CFCC Warmup FOR TIME At the start of each minute, do 5 pushups For the remainder of the minute, do kettlebell swings @ 53/35lbs Repeat until you reach 150 kettlebell swings. Post your time to the comments. When … Continue reading

Posted in WOD | 27 Comments

Sunday 23 January – Rest Day

REST DAY * * * CrossFit HQ WOD: Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders

Posted in Rest Day | 2 Comments

Saturday 22 January – Rest Day

REST DAY * * * I forgot to take a picture of the whiteboard before I left today. It will be posted on Monday! And a picture from our forward group doing yesterday’s workout! More pictures from yesterday on the … Continue reading

Posted in Gym shots, Pictures, Rest Day | 2 Comments

Friday 21 January WOD

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES Row 2K (do the row only once) 15 Situps 5 Burpees Post your 2K time and number of rounds to the comments. At the start of the 20 minutes, row a 2K. … Continue reading

Posted in Gym shots, Pictures, Whiteboard, WOD | 7 Comments

Thursday 20 January WOD

FOR TIME 3 Rounds 50 yard lungewalk 50 yard 2:1 broad jumps 50 push ups Post your time to the comments. This one is an outside workout! I have measured out a 25 yard stretch near the Vince loading dock … Continue reading

Posted in Gym shots, Pictures, Whiteboard, WOD, WOD Results | 12 Comments

Wednesday 19 January WOD

WARMUP: 3 Rounds: Sampson Stretch 10 Squats 10 Situps 10 Pushups 10 Pullups FOR TIME: 5 Rounds: 7 Ring Dips 14 Kettlebell Swings @ 53/35lbs 21 Double Unders Post your time to the comments. Everyone try to use the rings … Continue reading

Posted in Gym shots, Pictures, Whiteboard, WOD | 7 Comments

Tuesday 18 January WOD

FOR TIME 21-15-9 Reps KB Thrusters @ 70/53lbs Medicine Ball sit ups @ 20/15lbs Pull ups Post your time to the comments. We have done this workout before and since you should all be keeping a log of your workouts, … Continue reading

Posted in WOD | 17 Comments