Monthly Archives: August 2011

Wednesday 24 August WOD

WORK THE TECHNIQUE: Clean and Jerk If you would like to work sets, post the weights used to the comments. This is in preparation for tomorrow. The wod won’t be released until Thursday 0001hrs, but you have an idea of … Continue reading

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Tuesday 23 August WOD

FOR TIME, WITH A PARTNER: 4 Rounds 40yd Buddy carry 40yd 2-for-1 broad jumps 40yd Buddy carry 40yd Sprint Post your time to the comments. Try to find someone of equal body weight for a partner, and ALTERNATE ON BUDDY … Continue reading

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Monday 22 August WOD

FOR MAX REPS: Tabata! 4 rounds per movement, 30/15 timing per round of: Wallball shots  Box Jumps  Kettlebell Swings Burpees  Post your total number of reps to the comments. Four rounds of a Tabata workout with 30/15 timing means that … Continue reading

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Sunday 21 August – Rest Day

REST DAY * * * CrossFit HQ WOD: Shoulder Press 5-5-5-5-5 reps

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Saturday 20 August – Rest Day

REST DAY * * * More pictures from yesterday on the picture page. * * * 100 Day Burpee Challenge!! Starting 29 August, CFCC will be doing a 100 day burpee challenge. Rules: 1. On day 1, you will do 1 … Continue reading

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Friday 19 August WOD

FOR TIME: 3 ROUNDS 10 Kettlebell swings @ 70/53lb 15 Kettlebell swings @ 53/35lb 20 Kettlebell swings @ 35/26lb Post your time and weight used to the comments. Don’t scale up on this one….  *  *  * Register for the … Continue reading

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Thursday 18 August WOD

FOR TIME: 300m row 30 Pullups 30 Squats 30 Pushups 30 Situps 30 Box jumps @ 24/18″ 300m row Post your time to the comments. This is one round, straight through, top to bottom. Start and finish with the row … Continue reading

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