Monthly Archives: June 2011

Thursday 30 June WOD

3 ROUNDS FOR REPS: 1 minute box jumps 24/18″ 1 minute kettlebell Swings 53/35lbs 1 minute double unders (or 3x singles) 1 minute medicine ball slams 20/15lbs 1 minute burpees 1 minute rest Post your total reps to the comments. … Continue reading

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Wednesday 29 June WOD

FOR MAX ROUNDS Death by 10m Sprints Post your completed rounds to the comments.  More sprint work today. This is like any other ‘death by …’ wod, add another rep per minute. This wod has 1 rep = to a … Continue reading

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Tuesday 28 June WOD

PICK A HERO WOD Post your wod and time to the comments. Folks, there are a lot of hero wods. Here is a list of the nicknames, click it to view the wod: J.T. Michael Murph Daniel Josh Jason Badger … Continue reading

Posted in Gym shots, Pictures, WOD | 2 Comments

Monday 27 June WOD

YOUR FASTEST TIMES: FIVE ROUNDS 1x 5-10-5yd sprint drill 1x 100yd sprint Rest  Post your 5-10-5’s and 100yd times to the comments. Today is a sprinting day. This may seem somewhat complicated, but it’s not although you will really want … Continue reading

Posted in Rest Day, WOD | 3 Comments

Sunday 26 June – Rest Day

REST DAY *  *  * Take today to prepare for the week, whatever that may entail. *  *  * CrossFit HQ WOD: For time: Run 800 meters Snatch, 30 reps Run 800 meters

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Saturday 25 June – Rest Day

REST DAY *  *  * More pictures from yesterday on the picture page. *  *  * CrossFit HQ WOD:For time: Run 800 meters 30 Muscle-ups Run 800 meters  

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Friday 24 June WOD

FOR TOTAL REPS: “Tabata Hell” 10 rounds each, 20s work/10s rest Squats (rest at the bottom) Pushups (rest in the front leaning rest) Situps (rest in the hollow rock position) Post your total reps to the comments. Hell in the … Continue reading

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