Monthly Archives: April 2011

Saturday 23 April – Rest Day

REST DAY * * * Good luck and have fun to everyone running the Spartan race this weekend!! * * * CrossFit HQ WOD: For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring … Continue reading

Posted in Rest Day | 3 Comments

Friday 22 April WOD

IT’S PICK A GIRL DAY AT CFCC!!! For those of you unfamiliar with CrossFit HQ workouts, they have a list of workouts named after women.  So, today you have a choice.  Three of the the HQ Girl WODS are listed … Continue reading

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Thursday 21 April WOD

FOR TIME: 5 Rounds 7 ring dips 14 kettlebell swings 53/35lbs 21 double unders Post your time to the comments. The bands can be used for ring dips.  Please make sure you have a full range of motion.  Also, sub … Continue reading

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Wednesday 20 April WOD

FOR TIME: In a team of 3, complete the following: 400m run 120 wall balls 400m run 150 pushups 400m run 180 situps 400m run 240 squats Today is a team workout day.  You can pick how many people per … Continue reading

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Tuesday 19 April WOD

FOR TIME: “Fran” 21-15-9 Reps Thrusters Pullups Post your time to the comments. “Fran” is a CF HQ benchmark workout. Standard weight for thrusters in this workout is 95lbs for men and 65lbs for women. We can use the powerblocks, … Continue reading

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Monday 18 April WOD

FOR TIME: 3 Rounds 20 Box jumps 24/18″ 20 Medicine ball slams 20/15lbs 20 Burpees 20 Medicine ball situps 20/15 lbs Post your time to the comments. Depending on the weather, I am thinking of taking this outside by the … Continue reading

Posted in Gym shots, Pictures, profile, WOD | 6 Comments

Sunday 17 April – Rest Day

REST DAY * * * CrossFit HQ WOD: “Hammer” Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds

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