Monthly Archives: July 2012

Tuesday 24 July WOD

21-18-15-12-9 REPS FOR TIME: Wall Ball Shots 20/14lbs Kettlebell Swings 53/35lbs * * * CrossFit HQ WOD: “Ship” Nine rounds for time of: 185 pound Squat clean, 7 reps 8 Burpee box jumps, 36″ box * * * CrossFit Football … Continue reading

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Monday 23 July WOD

FOR TIME: 5 Rounds 5-10-15-20-25yd shuttle sprint 10 Burpee box jumps @ 18/24″ Post your time to the comments. * * * CrossFit HQ WOD: Rest Day CrossFit Football WOD: Complete 5 rounds for time: 1 Press 90% of 1 … Continue reading

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Sunday 22 July – Rest Day

REST DAY * * * CrossFit HQ WOD: For time: 155 pound Overhead squat, 10 reps 10 Box jump overs, 24″ box 135 pound Thruster, 10 reps 205 pound Power clean, 10 reps 10 Toes to bar 10 Burpee muscle-ups … Continue reading

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Saturday 21 July – Rest Day

REST DAY *  *  * CrossFit HQ WOD: Front squat 2-2-2-2-2-2 reps CrossFit Football WOD: 12, 9, 6, 3 reps of: Deadlifts – 315 lbs Handstand Push Ups

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Friday 20 July WOD

FOR TIME: 3 Round 20 Box Jumps 20 Med Ball Slams 20 Burpees 20 Med Ball Situps Post your time to the comments. *  *  * CrossFit HQ WOD: For time: 30 GHD sit-ups 225 pound Deadlift, 30 reps 30 … Continue reading

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Thursday 19 July WOD

FOR TIME: 5 Rounds 20 4-count flutterkicks 10 One-arm kettlebell overhead lungewalk steps (per arm) Post your time to the comments. This is a one-arm kettlebell overhead lungewalk step (from a long time ago…) : *  *  * CrossFit HQ … Continue reading

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Wednesday 18 July WOD

AS MANY REPS AS POSSIBLE IN 15 MINUTES: 2 Person teams… On Go, 1. Team Member 1 will start with Sumo Deadlift High Pulls @ 53/35lbs 2. Team Member 2 will run 200 yards with a medicine ball @ 20/15lbs … Continue reading

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