Monthly Archives: March 2011

Thursday 31 March WOD

FOR TIME 5 Rounds 12 Medicine ball slams 20/15lbs 12 Box jumps 24/18″ 12 KB Swings 53/35lbs 12 Burpees Post your time to the comments. * * * More pictures from yesterday on the picture page. * * * CrossFit … Continue reading

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Wednesday 30 March WOD

FOR TOTAL REPS “Football Gone Bad” Three rounds, 1 minute each station: 1. Thrusters 2x35lb KB/45lb bar 2. Box Jumps 24/18″ box 3. Double Unders 4. Push Ups 5. Calorie Row 6. Rest Post total reps/points to the comments. In … Continue reading

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Tuesday 29 March WOD

CHOICES AGAIN!! OPTION 1 – FOR TIME: 75 Squats 50 Pull-ups 20 Ring dips 50 Squats 35 Pull-ups 15 Ring dips 25 Squats 20 Pull-ups 10 Ring dips OPTION 2 – FOR TIME: 70 Burpees 60 Sit-ups 50 Kettlebell swings … Continue reading

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Sunday 27 March – Rest Day

REST DAY * * * CrossFit HQ WOD: Rest Day

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Saturday 26 March – Rest Day

REST DAY * * * More pictures from yesterday on the picture page. * * * CrossFit HQ WOD: “Abbate” Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps … Continue reading

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

Friday 25 March WOD

FOR TIME 21-15-9 Kettlebell swings @ 53/35lbs Pullups 400m row Post your time to the comments. Ok folks, another benchmark! Check out the benchmark page (link is in the top menu), find this wod, and pick a time you’d like … Continue reading

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Thursday 24 March WOD

FOR TIME 100 Burpees or 100 Burpee Pullups Post your time to the comments. * * * More pictures from yesterday on the¬†picture page. * * * CrossFit HQ WOD: Five rounds for time of: 15 Medicine ball cleans, 20 … Continue reading

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