Monthly Archives: December 2011

Saturday 31 December – Rest Day

REST DAY *** CrossFit HQ WOD: “Dae Han” Three rounds for time of: Run 800 meters with a 45 pound barbell 15 foot Rope climb, 3 ascents 135 pound Thruster, 12 reps

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Friday 30 December WOD

“Brenton” 5 ROUNDS FOR TIME 100ft Bear crawl 100ft Broad Jump Do 3 burpees after every 5 broad jumps * * * * * *  CrossFit HQ WOD: “Ricky” Complete as many rounds as possible in 20 minutes of: 10 … Continue reading

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Thursday 29 December WOD

FOR TIME – DECK OF CARDS WOD Remove all face cards a deck of cards.  The number on cards is the number of reps performed for each exercise and aces are one rep.  For jokers, you will double your reps … Continue reading

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Wednesday 28 December WOD

FOR TIME 21-18-15-12-9 REPS Squat Jumps Situps-Standups Post your time to the comments. If you have access to a medicine ball, do wall ball shots in place of the squat jumps. If you are doing squat jumps, try to touch … Continue reading

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Tuesday 27 December WOD

FOR TIME: Run 1 mile 50 Double Unders 50 Pushups 50 Double Unders 50 Situps 50 Double Unders 50 Squats 50 Double Unders Post your time to the comments. If you can’t do double unders, our sub is 3x singles. … Continue reading

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Monday 26 December WOD

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES: 5 Burpees 10 Lungewalk Steps per foot Post your rounds to the comments. * * * CrossFit HQ WOD: Complete as many rounds as possible in 20 minutes of: 18 Box jumps, … Continue reading

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Sunday 25 December – Rest Day

MERRY CHRISTMAS!!  * * * CrossFit HQ WOD: Front squat 2-2-2-2-2-2 reps

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