Monthly Archives: December 2011

Saturday 24 December – Rest Day

REST DAY * * * CrossFit HQ WOD: Rest Day

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Friday 23 December WOD

PICK A HERO OR GIRL WOD! Post your workout and time/rounds to the comments. As we have a lot of people out and traveling, pick a challenging workout that fits your location and available equipment.  For those with little or … Continue reading

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Thursday 22 December WOD

THE TWELVE DAYS OF CHRISTMAS CFCC STYLE!! 3 ROUNDS FOR TIME: 12 Burpees 11 Medicine Ball Situps 10 Double Unders 9 Lungewalk Steps per foot 8 second L-Sit Hold 7 Box Jumps 6 Hand Release Pushups 5 Jumping Squats 4 … Continue reading

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Wednesday 21 December WOD

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES: Run 50m with Medicine Ball 20/14lbs 20 Ball Slams Run 50m with Medicine Ball 10 Wall Ball Shots Post your rounds to the comments. You will keep your med ball with you … Continue reading

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Tuesday 20 December WOD

FOR TIME: 400m Run 30 Cleans 95/65lbs 30 Pushups 30 Lungewalk Steps 30 Situps 30 KB Swings 53/35lbs 30 Box Jumps 24/18″ 400m Run Post your time to the comments * * * More pictures from yesterday on the picture … Continue reading

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Monday 19 December WOD

AS MANY REPS AS POSSIBLE: Death by Burpee Post your rounds and reps to the comments. We did this one in September and Brian outlasted us all with 20 rounds!  Anyone think they can beat it?  If not 20, beat … Continue reading

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Sunday 18 December – Rest Day

REST DAY * * *  CrossFit HQ WOD: Three rounds for time of: Row 1000 meters Run 800 meters

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