Monthly Archives: November 2011

Wednesday 23 November WOD

FOR TIME: “Karen” 150 Wallball shots @ 20/15lbs, 10ft target Post your time to the comments. *  *  * BURPEE CHALLENGE TODAY’S REPS: 87 *  *  *   More pictures from yesterday on the picture page. *  *  *  CrossFit HQ … Continue reading

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Tuesday 22 November WOD

FOR TIME: 5 Rounds 12 Sumo deadlift High pulls @ 95/65lb 12 Burpees  Post your time to the comments. *  *  * BURPEE CHALLENGE TODAY’S REPS: 86 *  *  * More pictures from yesterday on the picture page. *  *  * … Continue reading

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Monday 21 November WOD

FOR MAX REPS: 3 Rounds 1min per station -Pushups -Situps -Squats -Box jumps @ 24/18″ -Rest Post your total reps to the comments. *  *  * BURPEE CHALLENGE TODAY’S REPS: 85 *  *  *  CrossFit HQ WOD: “Nutts“ For time: … Continue reading

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Sunday 20 November – Rest Day

REST DAY *  *  * BURPEE CHALLENGE TODAY’S REPS: 84 *  *  * Crossfit HQ WOD: Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted Pull-ups

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Saturday 19 November WOD

REST DAY *  *  * BURPEE CHALLENGE TODAY’S REPS: 83 *  *  * More pictures from yesterday on the picture page. *  *  * CrossFit HQ WOD: “Michael“ Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

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Friday 18 September WOD

FOR TIME: 3 Rounds 7 Ring dips 14 Hand-release pushups 21 Double unders Post your time to the comments. Do double unders! Standard for ring dips is your shoulder touching the ring, if you can go lower then by all … Continue reading

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Thursday 17 November WOD

FOR MAX WEIGHT: Snatch Balance 1-1-1-1-1-1-1 Post your weight used to the comments.   A snatch balance is like a jerk from behind the neck, but you use a snatch grip (wide) and ride the bar all the way down … Continue reading

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