Monthly Archives: October 2011

Monday 24 October WOD

AS MANY ROUNDS AS POSSIBLE IN 7 MINUTES: 3 Shoulder to overhead @ 155/95lb 7 Burpees over the bar 21 Double Unders Post your rounds and reps to the comments. *  *  * BURPEE CHALLENGE TODAY’S REPS: 57 BUY-IN: 1621 … Continue reading

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Sunday 23 October – Rest Day

REST DAY *  *  * BURPEE CHALLENGE TODAY’S REPS: 56 BUY-IN: 1564 *  *  * CrossFit HQ WOD: “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders

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Saturday 22 October – Rest Day

REST DAY *  *  * BURPEE CHALLENGE TODAY’S REPS: 55 BUY-IN: 1508 *  *  * CrossFit HQ WOD: Resting 60 seconds between sets:  Press 2-2-2-2-2-2-2-2-2-2

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Friday 21 October WOD

PRACTICE/PERFORM: Snatch 1-1-1-1-1-1-1 Post your weight used to the comments. Andy will be in at 11am to teach the basics of the snatch and help with the lifts. If you are not proficient, don’t worry about going heavy, we will … Continue reading

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Thursday 20 October WOD

POST YOUR SPLITS: 4 Rounds 5-10-15-20-25yd Shuttle sprint directly into a: 50yd Dash  Post your splits to the comments. The two sprints for each round are not separate, as soon as you touch back at the start line after the … Continue reading

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Wednesday 19 October WOD

FOR TIME: 2k row OR AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES: 5 Pullups 10 Hand release pushups 15 Air squats Post your time or rounds and reps to the comments.  *  *  * BURPEE CHALLENGE TODAY’S REPS: 52 … Continue reading

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Tuesday 18 October WOD

FOR MAX WEIGHT Clean and Jerk 2-2-2-2-2-2-2 Post your sets to the comments. TODAY if you power clean the weight, you must perform a front squat before attempting the jerk. The reps do not have to be touch and go… … Continue reading

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