Monthly Archives: September 2011

Friday 30 September WOD

FOR TIME: 10 Burpees 20 Double Unders 30 Pushups 40 Box Jumps @ 18/12″ 50 Squats 40 Situps 30 Kettlebell swings @ 53/35lbs 20 Wallball shots @ 20/14 10 Burpees Post your time to the comments. Bodyweight bonanza!     … Continue reading

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Thursday 29 September WOD

FOR MAX REPS: On the minute for 15 minutes, 5 Burpees over the bar Max rep thrusters @ 115/75lbs Post your total reps to the comments. When the clock starts, perform 5 burpees. Instead of jumping and clapping overhead, jump … Continue reading

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Wednesday 28 September WOD

FOR TIME: “Annie” 50-40-30-20-10 reps of Double unders Situps Post your time to the comments.  * * * BURPEE CHALLENGE TODAY’S REPS: 31 BUY-IN: 464  * * * Pictures from Monday: More pictures from Monday on the picture page. * * … Continue reading

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Tuesday 27 September WOD

FOR TIME: 15-12-9 reps of  Deadlift @ 275/165lb Pullups Kettlebell swings @ 55/35lb  Post your time to the comments. OK folks, this is WOD #1 of the upcoming Oktoberfest Smack-Down 2011 competition that will be held at St. Pete Crossfit. … Continue reading

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Monday 26 September WOD

FOR TIME: “Kelly” 5 Rounds 400m run 30 Box Jumps @ 24/18″ 30 Wallball shots @ 20/14lb Post your time to the comments. *  *  * BURPEE CHALLENGE TODAY’S REPS: 29 BUY-IN: 433 *  *  * CrossFit HQ WOD: Complete … Continue reading

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Sunday 25 September

REST DAY *  *  * BURPEE CHALLENGE TODAY’S REPS: 28 BUY-IN: 404 *  *  * CrossFit HQ WOD: Deadlift 3-3-3-3-3 reps

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Saturday 24 September – Rest Day

REST DAY *  *  * BURPEE CHALLENGE TODAY’S REPS: 27 BUY-IN: 376 *  *  *     *  *  * CrossFit HQ WOD: “Santiago” Seven rounds for time of: 35 pound Dumbbell hang squat clean, 18 reps 18 Pull-ups 135 … Continue reading

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