Thursday 29 November WOD


2min max BURPEES
1min Rest
2min max KETTLEBELL SWINGS @ 53/35lbs
1min Rest
1min Rest
2min max BURPEES

Post your reps for each movement to the comments.

Example: 42/68/130/36
If you’re doing single unders, the 2 minutes isn’t hop-along play time, get that rope cranking and go for the big 500!

Please put the ropes back into the bags they came out of.

* * *

CrossFit HQ WOD:
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CrossFit Football WOD:
The Volkswagen
21, 15, 9 reps of:
Bench Press @ Body Weight
Pull Ups

This entry was posted in Uncategorized. Bookmark the permalink.