Monthly Archives: November 2010

Tuesday 30 November WOD


FOR TIME: 5 Rounds 200m row sprint 10 Burpees 15 Knees-to-elbows 20 Box jumps @ 24/18″ Post your time to the comments. Blast from the past all the way back to March 26th, but now with taller boxes! GO TIME … Continue reading

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Monday 29 November WOD


FOR TIME: 400m Row 15 Kettlebell swings RIGHT HAND 15 Kettlebell swings LEFT HAND 400m Row 15 Kettlebell Overhead Lungewalk steps RIGHT HAND 15 Kettlebell Overhead Lungewalk steps LEFT HAND 400m Row 15 Kettlebell squat clean & jerks RIGHT HAND … Continue reading

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Sunday 28 November – Rest Day


REST DAY Get everything ready for another week! *  *  * CrossFit HQ WOD: Tabata Weighted pull-up, 30 pound dumbbell Rest 1 minute Tabata Weighted squat, 45 pound plate Rest 1 minute Tabata Weighted ring dip, 30 pound dumbbell Rest … Continue reading

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Saturday 27 November – Rest Day


REST DAY Take a break!!! Or, if you missed a workout on Thursday’s holiday, do that one today! 🙂 *  *  * CrossFit HQ WOD: Rest Day CrossFit HQ WOD:

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Friday 26 November WOD


FOR TIME: 10 Rounds 100m Sprint 10 Burpees Post your time to the comments. While typing this wod, there was a small typo that read “100mm Sprint”. Yeah, you wish!! Hit this wod hard! *  *  * CrossFit HQ WOD: … Continue reading

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Thursday 25 November WOD


FOR TIME: 1 Mile run 100 Pushups 200 Situps 300 Squats 1 Mile run Post your time to the comments. Looks like Murph, but changed a bit since most everyone will be at home and without a pullup bar. IF … Continue reading

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Wednesday 24 November WOD


FOR TIME: 1000m Row 50 Thrusters @ 45lbs 30 Pullups Post your time to the comments. This is a girl workout, codename “Jackie”. We’ve done this one before, and it’s on the mainsite today which happens to fall in line … Continue reading

Posted in Gym shots, Pictures, Whiteboard, WOD | 2 Comments