Monthly Archives: March 2011

Thursday 31 March WOD


FOR TIME 5 Rounds 12 Medicine ball slams 20/15lbs 12 Box jumps 24/18″ 12 KB Swings 53/35lbs 12 Burpees Post your time to the comments. * * * More pictures from yesterday on the picture page. * * * CrossFit … Continue reading

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Wednesday 30 March WOD


FOR TOTAL REPS “Football Gone Bad” Three rounds, 1 minute each station: 1. Thrusters 2x35lb KB/45lb bar 2. Box Jumps 24/18″ box 3. Double Unders 4. Push Ups 5. Calorie Row 6. Rest Post total reps/points to the comments. In … Continue reading

Posted in Uncategorized | 5 Comments

Tuesday 29 March WOD


CHOICES AGAIN!! OPTION 1 – FOR TIME: 75 Squats 50 Pull-ups 20 Ring dips 50 Squats 35 Pull-ups 15 Ring dips 25 Squats 20 Pull-ups 10 Ring dips OPTION 2 – FOR TIME: 70 Burpees 60 Sit-ups 50 Kettlebell swings … Continue reading

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Monday 28 March WOD


AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES 10 KB Sumo Deadlift High Pulls 53/35lbs 10 Push Presses 2 x35lbs/45lb bar 10 Medicine Ball situps 20/15lbs Post your time to the comments *  *  * Week 2 of our member … Continue reading

Posted in Pictures, profile, WOD | 4 Comments

Sunday 27 March – Rest Day


REST DAY * * * CrossFit HQ WOD: Rest Day

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Saturday 26 March – Rest Day


REST DAY * * * More pictures from yesterday on the picture page. * * * CrossFit HQ WOD: “Abbate” Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps … Continue reading

Posted in Gym shots, Pictures, Rest Day, Whiteboard, WOD | 4 Comments

Friday 25 March WOD


FOR TIME 21-15-9 Kettlebell swings @ 53/35lbs Pullups 400m row Post your time to the comments. Ok folks, another benchmark! Check out the benchmark page (link is in the top menu), find this wod, and pick a time you’d like … Continue reading

Posted in Video, WOD | 2 Comments