Category Archives: WOD

Workout of the Day

Monday 23 January WOD

FOR TIME: 3 Rounds 20 Cleans @ 95/65lbs 20 Push Press @ 95/65lbs Post your time to the comments. *  *  * CrossFit HQ WOD: Resting 60 seconds between sets:  Press 2-2-2-2-2-2-2-2-2-2 

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Sunday 13 November – Rest Day

REST DAY *  *  * BURPEE CHALLENGE TODAY’S REPS: 77 BUY-IN: 2971 *  *  * CrossFit HQ WOD: 21-15-9 reps for time of: GHD Wall ball, 10 pound ball Wallball “2-fer-1s”, 20 pound ball

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Friday 11 November WOD

AS MANY ROUNDS AND REPS AS POSSIBLE IN 7 MINUTES: 3 Thrusters @ 135/75lbs 3 Burpees 6 Thrusters 6 Burpees 9 Thrusters 9 Burpees 12 Thrusters 12 Burpees … and so on until time is out. Post the last rep … Continue reading

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Thursday 10 November WOD

FOR TIME: Run or Row 5k Post your time to the comments. Use the same route as before, from the bus station to the base gym and back. The weather is really nice lately, don’t fall out! *  *  * … Continue reading

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Wednesday 2 November WOD

FOR TIME: 3 Rounds 400m Run 21 Kettlebell swings @ 53/35lbs 12 Hand release pushups Post your time to the comments. *  *  * BURPEE CHALLENGE TODAY’S REPS: 66 BUY-IN: 2179 *  *  * More pictures from Wednesday on the picture … Continue reading

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Tuesday 1 November WOD

FOR TIME: 5 Rounds 6 Kettlebell push press PER HAND @ 53/35lbs 12 Box jumps @ 24/18″ 18 Lungewalk steps PER FOOT Post your time to the comments. Six kettlebell push presses per hand is 6 with the right, 6 … Continue reading

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Sunday 30 October – Rest Day

REST DAY *  *  * BURPEE CHALLENGE TODAY’S REPS: 63 BUY-IN: 1984 *  *  * CrossFit HQ WOD: Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat.

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