Monthly Archives: March 2012

Saturday 31 March – Rest Day

REST DAY *  *  * CrossFit HQ WOD: Thruster 3-3-3-3-3-3-3 

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Friday 30 March WOD

FOR MAX REPS: “Fight Gone Bad: Championship Bout” 5 Rounds 1min Wallballs @ 20/14lbs 1min Sumo-deadlift High-pull @ 75/45lbs 1min Box jumps @ 18/12″ 1min Push Press @ 75/45lbs 1min Burpees 1min Rest Post your total reps to the comments. … Continue reading

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Thursday 29 March WOD

FOR MAX WEIGHT: Snatch 1-1-1-1-1 Clean and Jerk 1-1-1-1-1 Post your weights used to the comments. Perform all of your snatch reps first, THEN move to the clean and jerk. Push yourself… *  *  * CrossFit HQ WOD: Rest Day 

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Wednesday 28 March WOD

PARTNER WORKOUT FOR REPS AND TIME: R1 Run 800m Wallball shots @ 20/14lbs R2 Run 400m Burpees R3 Run 200m Situps R4 100m Walking lungesteps Box Jumps @ 24/18″ Post your time and total reps completed to the comments. While … Continue reading

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Tuesday 27 March WOD

FOR MAX REPS/ROUNDS: “The Chief” 5 Rounds of: AMRAP 3 minutes 3 Power cleans @ 135/95lbs 6 Pushups 9 Air squats 1 Minute rest Post your reps for each round to the comments. *  *  * Since there are no … Continue reading

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Monday 26 March WOD

6 ROUNDS FOR TIME: Run 400m Rest 2 minutes Post your time to the comments. Rest is 2 minutes after each 400m run. If you have a watch or a stopwatch, please bring it as everyone will be running at … Continue reading

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Sunday 25 March – Rest Day

REST DAY * * *  CrossFit HQ WOD: Rest Day

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