Monthly Archives: April 2012

Monday 30 April WOD

FOR TIME: 3 Rounds 400m Run 21 Wallball shots @ 20/14lbs 12 Burpees Post your time to the comments.  *  *  *  Pushups = 22 *  *  * CrossFit HQ WOD: Rest Day

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Sunday 29 April – Rest Day

REST DAY *  *  * Pushups = 21 *  *  * CrossFit HQ WOD: Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps

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Saturday 28 April – Rest Day

REST DAY *  *  * Pushups = 20 *  *  * CrossFit HQ WOD: For time: Row 2000 meters 50 One-legged squats, alternating 225 pound Hang clean, 30 reps

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Friday 27 April WOD

FOR MAX REPS: “Tabata” 8rds Situps 8rds Pushups 8rds Squats 8rds Burpees Post your total reps to the comments. Today’s time scheme will be 20s on/10s off for 1 round. This wod will take a total of 16min. Please bring … Continue reading

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Thursday 26 April WOD

FOR TIME: 5k Run http://www.gmap-pedometer.com/?r=5427406 Post your time to the comments. The link shows a different route. Instead of doubling back, take hangar loop all the way back to the start point. It is nearly a 5k. http://www.gmap-pedometer.com/?r=5427406 *  * … Continue reading

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Wednesday 25 April WOD

FOR MAX WEIGHT: Press (behind the neck) 1-1-1-1 Push Press (behind the neck) 1-1-1-1 Jerk (behind the neck) 1-1-1-1 Post your max weight lifted for each movement to the comments.  Today is sort of a barbell complex, but it’s really … Continue reading

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Tuesday 24 April WOD

FOR TIME: Any combination, to total: 100 Box jumps @ 24/18″ 100 Air Squats 100 Situps 100 Lungwalk steps  Post your time to the comments. Do the reps in any order and any combination you want, so long as every … Continue reading

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