Monthly Archives: April 2011

Saturday 30 April – Rest Day


REST DAY Pictures from Friday will be posted on Sunday. *  *  * CrossFit HQ WOD: “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post time to comments. Advertisements

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Friday 29 April WOD


AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES: 1 Burpee 2 Kettlebell swings 3 Burpees 4 Kettlebell swings 5 Burpees 6 Kettlebell swings 7 Burpees 8 Kettlebell swings 9 Burpees 10 Kettlebell swings 11 Burpees….. …. and so on, until … Continue reading

Posted in Gym shots, Pictures, Whiteboard, WOD | 11 Comments

Thursday 28 April WOD


FOR MAX REPS: “Tabata this..” -Squats -Hand release pushups -Situps -Burpees Post your total number of reps to the comments. The tabata protocol is as follows: 20 seconds of work followed by 10 seconds of rest = 1 round. Each … Continue reading

Posted in Gym shots, Misc, Pictures, Whiteboard, WOD | 1 Comment

Wednesday 27 April WOD


5 Rounds 15 Pullups 15 Box jumps OR AMRAP 12 8 Sumo-Deadlift High-pulls 12 Situps 16 Lungewalk steps Post your time or number of completed rounds and reps to the comments. So this should look familiar hehe… whichever one you … Continue reading

Posted in Gym shots, Pictures, Whiteboard, WOD | 10 Comments

Tuesday 26 April WOD


5 Rounds 15 Pullups 15 Box jumps OR AMRAP 12 8 Sumo-Deadlift High-pulls 12 Situps 16 Lungewalk steps Post your time or number of completed rounds and reps to the comments. Today you will complete one of the above workouts … Continue reading

Posted in Gym shots, Pictures, Whiteboard, WOD | 22 Comments

Monday 25 April WOD


FOR TIME: Max reps of burpees in 1 minute 1 min rest Max reps of Double unders in 2 minutes 1 min rest Max reps of wall balls in 3 minutes 1 min rest Max reps of KB swings in … Continue reading

Posted in Misc, Pictures, WOD | 7 Comments

Sunday 24 April – Rest Day


REST  DAY Happy Easter!! * * * CrossFit HQ WOD: Rest Day

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