Monthly Archives: September 2012

Wednesday 19 September WOD

FOR TIME: In teams of three: 3000m Row Max burpees Rest *Person A pulls 15 strokes on the rower, while Person B performs max rep burpees and Person C rests *Rotate every 15 strokes on the rower *Final time = … Continue reading

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Tuesday 18 September WOD

FOR TIME: 200m Run *On the minute, every minute, perform: -5 Burpees -5 Kettlebell snatches LEFT HAND @ 53/35lbs -5 Kettlebell snatches RIGHT HAND @ 53/35lbs -5 Burpees Post your time to the comments. You must carry your kettlebell with … Continue reading

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Monday 17 September WOD

FOR MAX REPS: Death by Clean and Jerk @ 135/95lbs Post your rounds and reps completed to the comments. * * * Congratulations to Coach Melissa, for receiving the USA Weightlifting Level 1 Sports Performance certification over the weekend!!! * … Continue reading

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Friday 14 September WOD

FOR TIME: 1-1-1-1 400m Sprint Post your splits to the comments. Go for a combined 4min mile! * * * CrossFit HQ WOD: Four rounds for time of: 15 foot Rope climb, 3 ascents 30 Push-ups 30 Sit-ups CrossFit Football … Continue reading

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Thursday 13 September WOD

FOR TIME: 3 Rounds 15 Hang power cleans @ 135/85lbs 15 Burpees Post your time to the comments. * * * CrossFit HQ WOD: Rest Day CrossFit Football WOD: In-Season Complete 5 rounds for time of: 3 Push Jerks or … Continue reading

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Wednesday 12 September WOD

FOR TIME: 6 Rounds 10 Kettlebell swings @ 53/35lbs 25 Squats 50yd Farmers Carry Post your time to the comments. For the farmers carry: use kettlebells, plates, or carry a buddy on your back! To make things challenging with the … Continue reading

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Tuesday 11 September WOD

FOR TIME: 15 thrusters 135lbs Run 200m 20 thrusters 95lbs Run 400m 30 thrusters 65lbs Run 800m Post your time to the comments. We have limited bars so you will use thassamese bar for the whole workout and you will … Continue reading

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