Monthly Archives: August 2012

Friday 31 August WOD

FOR TIME: 21-15-9 Kettlebell swings @ 53/35lbs Pullups 400m Row OR 3 Rounds 20 Wallball shots @ 20/14lb 20 Double Unders 20 Pushups 400m Run Post your wod and time to the comments. *  *  * CrossFit HQ WOD: Three … Continue reading

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Thursday 30 August WOD

FOR TIME: 21-15-9 Kettlebell swings @ 53/35lbs Pullups 400m Row OR 3 Rounds 20 Wallball shots @ 20/14lb 20 Double Unders 20 Pushups 400m Run Post your wod and time to the comments. Another split day… the wod you don’t … Continue reading

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Wednesday 29 August WOD

FOR TIME: 21-15-9 Thrusters @ 95/65lbs Burpees OR 21-15-9 Box Jumps @ 24/18″ Double Kettlebell Clean and Jerk @ 53/35lbs Post your wod and time to the comments. Today is a split day… one half do one wod, the other … Continue reading

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Tuesday 28 August WOD

FOR TIME: 21-15-9 Thrusters @ 95/65lbs Burpees OR 21-15-9 Box Jumps @ 24/18″ Double Kettlebell Clean and Jerk @ 53/35lbs Post your wod and time to the comments. Today is a split day… one half do one wod, the other … Continue reading

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Monday 27 August WOD

FOR TIME: 1000m Row 80 Squats 60 Situps 40 Pushups 20 Pullups Post your time to the comments. Double baseline today, since there will most likely be inclement weather. *  *  * CrossFit HQ WOD: For time: 25 Walking lunge … Continue reading

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Sunday 26 August – Rest Day

REST DAY *  *  * CrossFit HQ WOD: For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang … Continue reading

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Saturday 25 August – Rest Day

REST DAY * * * CrossFit HQ WOD: 30 rounds for distance of: Row 30 seconds Rest 30 seconds CrossFit Football WOD: In-Season Complete 10 rounds: 50 yard sprints *Rest 30-45 seconds between sprints Post fastest time to comments. Off-Season … Continue reading

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