Monthly Archives: October 2011

Monday 31 October WOD

FOR MAX REPS: 32 Rounds Tabata 20s/10s 8rds Squats 8rds Pushups 8rds Situps 8rds Burpees Post your total number of reps to the comments. Twenty seconds of work followed by 10 seconds of rest is one round, there is no … Continue reading

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Sunday 30 October – Rest Day

REST DAY *  *  * BURPEE CHALLENGE TODAY’S REPS: 63 BUY-IN: 1984 *  *  * CrossFit HQ WOD: Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat.

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Saturday 29 October – Rest Day

REST DAY A well deserved rest day! If you still feel like hitting a wod, go ahead and knock out the HQ wod for today *  *  * BURPEE CHALLENGE TODAY’S REPS: 62 BUY-IN: 1921 *  *  * CrossFit HQ … Continue reading

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Friday 28 October WOD

YOUR CHOICE: 1. FOR MAX DISTANCE 10 Rounds 1 minute row 1 minute rest  2. FOR TIME 5 Rounds 100ft Bear crawl 100ft Standing Broad jump -every 5 jumps, stop and perform 3 burpees. 3. FOR COMPLETION/MAX ADDITIONAL ROUNDS  Every … Continue reading

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Thursday 27 October WOD

FOR TIME: “Annie” 50-40-30-20-10 reps of Double Unders Situps Post your time to the comments. Single unders will be triple the amount, but DO DOUBLE UNDERS! *  *  * BURPEE CHALLENGE TODAY’S REPS: 60 BUY-IN: 1798 *  *  * Good … Continue reading

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Wednesday 26 October WOD

FOR TIME: “Murphy” 1 Mile run 100 Pullups 200 Pushups 300 Squats 1 Mile run Post your time to the comments. Going big today, you’ll need all the time you can get so show up early if you can. We … Continue reading

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Tuesday 25 October WOD

FOR MAX WEIGHT: 1RM Deadlift Post your highest weight lifted to the comments. Take as many attempts as necessary to find a one rep max for today. DO NOT BE CONCERNED WITH SETTING A PR, JUST LIFT AS MUCH AS YOU … Continue reading

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