Monthly Archives: July 2011

Sunday 31 July – Rest Day


REST DAY *  *  * Tomorrow the site will be down for most, if not all, of the day while it is being transferred to a permanent domain.  *  *  * CrossFit HQ WOD: For time: 5 muscle ups 245 … Continue reading

Posted in Rest Day, WOD | 2 Comments

Saturday 30 July – Rest Day


REST DAY * * * Only a few pictures from yesterday as I was trying to take them in between my sets while my partner was working. Great job by everyone!! * * * CrossFit HQ WOD: For time: 15 … Continue reading

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Friday 29 July WOD


WITH A PARTNER, COMPLETE: 800m Run 100 Burpees 200 Chest to ground pushups 300 Front squats @ 45/35lbs  800m Run Post your time and partner to the comments. -Only one person on the two-crossfitter team can do work at a … Continue reading

Posted in Demo, Pictures, Rest Day, WOD | 4 Comments

Thursday 28 July WOD


FOR TIME: 10 Rounds 7 Burpees 7 Situp-standup thrusters @ 20/14lbs 7 Close-hand pushups 7 Kettlebell swings @ 53/35lbs Post your time to the comments. SITUP-STANDUP THRUSTER – It sounds complicated but it is pretty straight forward… Do your regular … Continue reading

Posted in Gym shots, Pictures, Whiteboard, WOD | 7 Comments

Wednesday 27 July WOD


FIND YOUR 1 REP MAX: Clean and Jerk 1-1-1-1-1-1-1 Prior to each rep, perform 10 Burpees.  Post each load to the comments. WE CAN FINALLY USE WEIGHTS AGAIN! Those of you that used to go to the base gym with … Continue reading

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

Tuesday 26 July WOD


AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: BUY IN = 50 Burpees, then: 20 Situps 20 Box Jumps @ 24/18″ Post your rounds and reps to the comments. Basically what you do here is when the clock starts the … Continue reading

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Monday 25 July WOD


FOR TIME: 2 Rounds 30 Bar facing burpees 15 Overhead squats @ 115/85lbs 10 Sumo Deadlift High Pulls @ 115/85lbs  Post your time to the comments. This wod is similar to the one that was in the CrossFit games open, … Continue reading

Posted in Pictures | 2 Comments