Monthly Archives: September 2011

Friday 23 September WOD

FOR TIME: 6 Rounds 10 Kettlebell swings @ 53/35 25 Squats 50yd Farmer’s walk @ as much as you can carry. Post your time and weight used to the comments. To go heavy for the farmer’s carry, grab a pair … Continue reading

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Thursday 22 September WOD

DO THE OTHER ONE 21-15-9 reps for time Knees-to-elbows Parallette shoot-thru’s Calorie row OR “Griff” 2 rounds 800m run (forwards) 400m run (backwards) Post your wod and time to the comments. Whichever one you didn’t do on Tuesday, do today… … Continue reading

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Wednesday 21 September WOD

PARTNER WOD! FOR TIME: 4 Rounds: 50 Kettlebell swings @ 35/18 40 Burpees 30 Medicine Ball situps @ 20/14 20 High Five pushups Post your time to the comments. This is a partner wod, pick a partner and get some … Continue reading

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Tuesday 20 September WOD

SPLIT DECISION 21-15-9 reps for time Knees-to-elbows Parallette shoot-thru’s Calorie row OR “Griff” 2 rounds 800m run (forwards) 400m run (backwards) Post your wod and time to the comments. Do not do Griff on the treadmill!!! Take that one out … Continue reading

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Monday 19 September WOD

FOR MAX REPS: 3 Rounds, 1min each station Pushups Box jumps 24/18″ Situps Push press  75/45lbs Double unders Rest Post your total reps to the comments. Andy starts night shift tonight, and won’t be in the gym at lunch for … Continue reading

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Sunday 18 September – Rest Day

REST DAY *  *  * BURPEE CHALLENGE TODAY’S REPS: 21 BUY-IN: 229 *  *  * CrossFit HQ WOD: Split Jerk 1-1-1-1-1-1-1 reps 

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Saturday 17 September – Rest Day

REST DAY *  *  * Good luck to everyone who is participating in Fight Gone Bad 6 today! *  *  * BURPEE CHALLENGE TODAY’S REPS: 20 BUY-IN: 208 *  *  * More pictures from yesterday on the picture page. *  * … Continue reading

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