Monthly Archives: January 2011

Monday 31 January WOD

FOR REPS AND METERS: Complete as many double unders as you can in 10 minutes Row as many meters as you can in 10 minutes Post your reps and meters to the comments. The two parts of this workout are … Continue reading

Posted in WOD | 21 Comments

Sunday 30 January – Rest Day

REST DAY * * * Congrats to everyone who ran races this weekend.  I only have pics from Warrior Dash.  Here is the before and after… More pics on my Facebook page… Also, 28 January WOD pictures and whiteboard have … Continue reading

Posted in Pictures, Rest Day, Uncategorized | 2 Comments

Saturday 29 January – Rest Day

REST DAY Good luck to all of those running Warrior Dash today and/or tomorrow!! Pictures from yesterday will be posted sometime this weekend!! * * * CrossFit HQ WOD: For time: 20 inch Box jump, 50 reps Rope climb, 5 … Continue reading

Posted in Uncategorized | 6 Comments

Friday 28 January WOD

WARMUP: 3 Rounds – 10 second L-sit and 10 GHD situps AS MANY ROUNDS AS POSSIBLE IN 12 MINUTES: 8 pushups 10 box jumps 24″/18″ 12 pullups Post your number of rounds to the comments. * * * CFCC shirts … Continue reading

Posted in Gym shots, Pictures, Whiteboard, WOD, WOD Results | 8 Comments

Thursday 27 January WOD

WARMUP:  Practice Handstand pushups. Use the bands if needed. FOR TIME: 10-9-8-7-6-5-4-3-2-1 Reps Kettlebell situps left hand Kettlebell situps right hand Knees to elbows Post your time and weight used to the comments. You choose your weight today and stick with … Continue reading

Posted in Gym shots, Pictures, WOD | 8 Comments

Wednesday 26 January WOD

FOR TIME: 21-18-15-12-9 REPS Kettlebell Sumo Deadlift High Pulls @ 53/35lbs Squats Ring pushups, with feet on the 12″ box Post your time to the comments Melissa will be at the gym at lunch.  Updated that I will not be there … Continue reading

Posted in Gym shots, Pictures, Uncategorized, Whiteboard, WOD, WOD Results | 12 Comments

Tuesday 25 January WOD

FOR TIME: Row 400m 21-15-9 Medicine ball slams @ 20/15lb Toes to bar Burpees Row another 400m Post your time to the comments. This WOD is in three parts – don’t miss the two 400m rows!! Your time begins at … Continue reading

Posted in Gym shots, Pictures, Whiteboard, WOD | 17 Comments