Monthly Archives: January 2012

Tuesday 31 January WOD

PICK ONE!!  Whichever one you did not do yesterday, you will do today. 1.  FOR TIME: RUN OR ROW 5K OR 2. 5 ROUNDS FOR TIME: 10 Pullups 10 Thrusters 95/65lbs Post your wod and time to the comments. The … Continue reading

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Monday 30 January WOD

PICK ONE!!  Whichever one you do not do today, you will do tomorrow. 1.  FOR TIME: RUN OR ROW 5K OR 2. 5 ROUNDS FOR TIME: 10 Pullups 10 Thrusters 95/65lbs Here is how it will work…  due to limited … Continue reading

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Sunday 29 January – Rest Day

REST DAY *  *  * CrossFit HQ WOD: Rest Day

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Saturday 28 January WOD

REST DAY *  *  * Double under 100 day challenge starts on Monday! *  *  * *  *  * CrossFit HQ WOD: “Desforges” Five rounds for time of: 225 pound Deadlift, 12 reps 20 Pull-ups 135 pound Clean and jerk, … Continue reading

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Friday 27 January WOD

FOR MAX WEIGHT: Clean and Jerk 1-1-1-1-1 (increasing) 2-2-2-2 (decreasing) Post your weight used for each set to the comments. Work up to a 1 rep max singe with the 5×1, then on the 4×2 work you way back down … Continue reading

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Thursday 26 January WOD

FOR TIME: 5 Rounds 15 Ball Slams 30 Situps Post your time to the comments. *  *  * More pictures from yesterday on the picture page. *  *  * CrossFit HQ WOD: 8 rounds of: Run 400 meters Rest 90 seconds 

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Wednesday 25 January WOD

AS MANY REPS AS POSSIBLE IN 12 MINUTES: 50 Air Squats 25 Kettlebell swings @ 53/35lbs 13 Burpees Post your rounds and reps to the comments. *  *  * Great effort yesterday! Welcome aboard Joe and Kristy! *  * * … Continue reading

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