Category Archives: WOD

Workout of the Day

Tuesday 2 August WOD


YOUR CHOICE: 3 Rounds 20 Wallball shots @ 20/14lbs 20 KB Sumo Deadlift High-pulls @ 70/53lbs OR 3 Rounds 20 Knees-to-elbows 20 Push Presses @ 95/65lbs Post your wod and time to the comments. Do the wod that you didn’t … Continue reading

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Monday 1 August WOD


YOUR CHOICE: 3 Rounds 20 Wallball shots @ 20/14lbs 20 KB Sumo Deadlift High-pulls @ 70/53lbs OR 3 Rounds 20 Knees-to-elbows 20 Push Presses @ 95/65lbs Post your wod and time to the comments. The site will be down for … Continue reading

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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

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

23 Saturday July – Rest Day


REST DAY *  *  * More pictures from yesterday on the picture page. Also check out 4 new videos from yesterday on the video page: https://crossfitcentcom.wordpress.com/videos/ *  *  * CrossFit HQ WOD: “Helen” Three rounds for time: Run 400 meters 1 … Continue reading

Posted in Gym shots, Pictures, Rest Day, Video, Whiteboard, WOD | 2 Comments