Monthly Archives: November 2012

Wednesday 21 November WOD

FOR TIME: 50 Box jump @ 24/18″ 50 Jumping pull-ups 50 Kettlebell swings @ 35/26lbs 50 Walking Lungesteps 50 Knees to elbows 50 Push press @ 45/35lbs 50 Back extensions 50 Wall ball shots @ 20/14lbs 50 Burpees 50 Double … Continue reading

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Tuesday 20 November WOD

FOR MAX WEIGHT: 1-1-1-1-1-1-1 Clean and Jerk Post your weights used to the comments. * * * CrossFit HQ WOD: Rest Day CrossFit Football WOD: In-Season For time: 15 Dumbbell Thrusters 50 lbs Sprint 100 meters 10 Dumbbell Thrusters 50 … Continue reading

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Monday 19 November WOD

FOR TIME: 5 Rounds 40 Double Unders 30 Situps 20 Kettlebell Swings @ 53/35lbs Post your time to the comments. * * * CrossFit HQ WOD: Complete as many rounds as possible in 20 minutes of: Run 400 meters Then … Continue reading

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Friday 16 November WOD

FOR TIME: 2 Rounds 30 Bar Facing Burpees 15 Overhead Squats @ 115/85lbs 10 Sumo-Deadlift High-Pulls @ 115/85lbs Post your time to the comments. If you feel like the weight overhead is getting too wobbly to squat, PUT IT DOWN … Continue reading

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Thursday 15 November WOD

AS MANY ROUNDS AS POSSIBLE: Death by 10m Sprints Post your rounds and reps to the comments. 1 rep = a 10m sprint. * * * CrossFit HQ WOD: Back Squat 2-2-2-2-2-2-2-2-2-2 reps CrossFit Football WOD: In-Season The Ensign Complete … Continue reading

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Wednesday 14 November WOD

FOR TIME: In Teams Of 3-5, each team member will complete the following: 30 Sumo-Deadlift High-Pulls @ 53/35lbs 30 Burpees 30 Kettlebell swings @ 53/35lbs 30 Medicine ball situps 100ft Overhead walking lunge 45/25lb plate 150ft Sprint *Each person goes … Continue reading

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Tuesday 13 November WOD

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES: 5 Power Cleans @ 115/75lbs 10 Box Jumps @ 24/18″ 200m Run Post your rounds and reps to the comments. * * * CrossFit HQ WOD: Seven rounds for time of: 75 … Continue reading

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