Monthly Archives: July 2012

Tuesday 31 July WOD

As many rounds as possible in 8 minutes: 5 Deadlifts @ 275/185lbs 25 Double Unders Post rounds and reps to the comments. * * * CrossFit HQ WOD: Rest Day CrossFit Football WOD: As many rounds as possible in 8 … Continue reading

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Monday 30 July WOD

IN TEAMS OF 3-5, Each team member will complete the following: 30 Sumo-Deadlift High-Pulls @ 53/35lbs 30 Burpees 30 Kettlebell swings 53/35lbs 30 Medicine ball situps 100ft Overhead walking lunge 45/25lb plate 150ft Sprint Post the team size and time … Continue reading

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Sunday 29 July – Rest Day

REST DAY *  *  * CrossFit HQ WOD: Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison … Continue reading

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Saturday 28 July – Rest Day

REST DAY *  *  * CrossFit HQ WOD: Attach an object at precisely 12″ above your maximum reach with rope or cord, and complete 4 rounds for time of: 30 Jump and touch 185 pound Deadlift, 20 reps 10 Handstand … Continue reading

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Friday 27 July WOD

FOR MAX WEIGHT: Find a 1 rep max thruster Post your max successful weight to the comments. Take as many reps and rest as needed to find your highest weight for a thruster. Also congratulations to crossfitcentcom.com for it’s 2nd … Continue reading

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Thursday 26 July WOD

FOR TIME: Run 5k Post your time to the comments. 5k route (of many): http://www.gmap-pedometer.com/?r=5578754 *  *  * CrossFit HQ WOD: For time: 225 pound Back squat, 21 reps 42 GHD Sit-ups 225 pound Back squat, 15 reps 30 GHD Sit-ups … Continue reading

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Wednesday 25 July WOD

FOR TIME: 1 100m sprint 2 Thrusters (135/95) 3 Push Press (135/95) 4 Power Cleans (135/95) 5 Hand Release Pushups 6 Air Squats 7 KB Swings (70/44) 8 Med Ball Situps (20/14) 9 KB SDHP (70/44) 10 Double Unders 11 … Continue reading

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