Monthly Archives: September 2012

Friday 28 September 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: Three rounds for time of: 100 meter Walking lunge Handstand walk 20 meters 50 Kettlebell … Continue reading

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Thursday 27 September WOD

FOR TIME: 21-18-15-12-9-6-3 Kettlebell swings @ 53/35lbs Medicine ball sit-up throw @ 20/14 lbs Post your time to the comments. Medicine Ball Sit-up throws will be demonstrated before the WOD. You will have a partner you will throw the medicine … Continue reading

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Wednesday 26 September WOD

FOR MAX WEIGHT: “Gwen” 15-12-9 Reps Clean and Jerk This workouts is performed in sets. For each set (15 reps, 9 reps, 6 reps), you will use the same weight. Pick a weight that you can clean and jerk for … Continue reading

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Tuesday 25 September WOD

AS MANY REPS AS POSSIBLE: 1min Double unders 1min One hand KB situps 35/18lbs 2min Double unders 1min One hand KB situps 3min Double unders 1min One hand KB situps Post your total reps to the comments. After 30 seconds, … Continue reading

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Monday 24 September WOD

AS MANY REPS AS POSSIBLE IN 15 MINUTES: In teams of 3, rotate between the following stations 200m run Plank hold Max reps burpees *One team member will start at each station, rotating through in the order of run-plank-burpee. *Rotate … Continue reading

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Friday 21 September WOD

FOR MAX REPS: “Fight Gone Bad, Championship Bout” 5 Rounds for Time: 1 Minute Wall Balls @ 20/14lbs 1 Minute Kettelbell Sumo-deadlift High-pull @ 70/44lbs 1 Minute Box Jumps @ 19/12” 1 Minute Push Press @ 75/45lbs 1 Minute Burpees … Continue reading

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Thursday 20 September WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: 7 Medicine ball cleans 7 Hand-release pushups Post your rounds and reps completed to the comments. * * * CrossFit HQ WOD: Weighted pull-ups 1-1-1-1-1-1-1 reps CrossFit Football WOD: In-Season As many … Continue reading

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