Monthly Archives: June 2011

Thursday 23 June WOD

FOR TIME: Run 5K Post your time to the comments. This is the route we have used in the past for running a 5K on base. Feel free to run wherever as long as you get in the distance! 5K … Continue reading

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Wednesday 22 June WOD

Split Group!!  Whichever workout you didn’t do yesterday, you will do today. Option 1: 5 ROUNDS FOR TIME: 10 box jumps 10 med ball slams 10 burpees 10 med ball situps Option 2: 21-15-9 REPS FOR TIME” Overhead lungewalk steps … Continue reading

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Tuesday 21 June WOD

Split group today. Whichever workout you don’t do today, will be your workout tomorrow! Option 1: 5 ROUNDS FOR TIME: 10 box jumps 10 med ball slams 10 burpees 10 med ball situps Option 2: 21-15-9 REPS FOR TIME” Overhead … Continue reading

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Monday 20 June WOD

800 REPS FOR LOWEST TIME: – Situps – Squats – Pushups – Sumo Deadlift High Pulls You will switch exercises every minute. Workout will end when you reach 800 reps or 30 minutes, whichever is soonest. Post your time to … Continue reading

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Sunday 19 June – Rest Day

REST DAY * * * A group of us had fun at the Mud Bash yesterday! More pics to come once I get the water camera developed. For now, here are a few. * * * CrossFit HQ WOD Rest … Continue reading

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Saturday 18 June – Rest Day

REST DAY *  *  * Good luck and have fun to everyone running in the Mud Bash today! Also if you ran the Picnic Island Adventure Run last night, post up those results! *  *  * More pictures from yesterday … Continue reading

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Friday 17 June WOD

The wod you didn’t do yesterday, do today 3 ROUNDS FOR TIME: 30s L-Sit Hold (rings or parallettes) 50 butterfly situps If you can’t hold an L-sit on the rings, do them on the parallette bars. If a parallette L-sit … Continue reading

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