Monthly Archives: November 2012

Friday 30 November WOD

FOR MAX WEIGHT: 1-1-1-1-1-1-1 Power Snatch -> Overhead Squat Post your weight used to the comments. Perform a power snatch, and with the bar still overhead, squat. * * * CrossFit HQ WOD: Weighted pull-ups 3-3-3-3-3 reps CrossFit Football WOD: … Continue reading

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Thursday 29 November WOD

FOR MAX REPS: 2min max BURPEES 1min Rest 2min max KETTLEBELL SWINGS @ 53/35lbs 1min Rest 2min max DOUBLE UNDERS 1min Rest 2min max BURPEES Post your reps for each movement to the comments. Example: 42/68/130/36 If you’re doing single … Continue reading

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Wednesday 28 November WOD

FOR TOTAL TIME: 21-15-9 Push Press 95/65lbs Med Ball Slams follow immediately by 21-15-9 Wall Balls Med Ball Situps Post your time to the comments. * * * CrossFit HQ WOD: Rest Day CrossFit Football WOD: Rest Day

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Tuesday 27 November WOD

FOR TIME: 4 Rounds 400m Run 50 Air squats Post your time to the comments. Please run the there-and-back 400m and not the 480m around-the-building course. * * * CrossFit HQ WOD: “CrossFit Total” Back squat, 1 rep Shoulder Press, … Continue reading

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Monday 26 November WOD

AS MANY ROUNDS AS POSSIBLE IN 12 MINUTES: At start of 12 minutes, perform 25 hand-release pushups and a 200m sprint. In remaining, time, as many rounds as possible of: 7 Push Presses @ 95/65lbs 7 Box Jumps @ 24/18″ … Continue reading

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Friday 23 November WOD

FOR TIME: 1 Mile Run 100 Pushups 200 Situps 300 Squats 1 Mile Run Post your time to the comments. * * * CrossFit HQ WOD: “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups CrossFit Football WOD: In-Season Off … Continue reading

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Thursday 22 November WOD

REST DAY *  *  * Happy Thanksgiving! *  *  * CrossFit HQ WOD: Complete as many reps as possible in 7 minutes of: Burpees CrossFit Football WOD: In-Season As many rounds as possible in 15 minutes: 5 Strict Pull Ups … Continue reading

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