Monthly Archives: December 2012

Monday 31 December WOD

FOR TIME: “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters Post you time to the comments. Hero wod!! * * * CrossFit HQ WOD: “Loredo” Six rounds for time of: 24 … Continue reading

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Friday 28 December WOD

FOR TIME: Post your time to the comments. *  *  * CrossFit HQ WOD: Thruster 1-1-1-1-1-1-1 reps CrossFit Football WOD: Find: 1 RM Standing Box Jump *Stand Box Jump = no running approach

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Thursday 27 December WOD

AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES: 10 Air Squats 10 Hand release pushups 10 Box Jumps @ 18/12″ Post your time to the comments. If you didn’t get to do the wod yesterday and still want to, feel … Continue reading

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Wednesday 26 December WOD

FOR TIME: 5-4-3-2-1 x10 Double Unders Manmaker complex (power clean, front squat-press, back squat-press) @ 115/75lbs Post your time to the comments. x10 Double Unders means multiply the reps by 10. The double under rep scheme will be 50-40-30-20-10. The … Continue reading

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Tuesday 25 December WOD

FOR TIME: “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post your time to the comments. Use a bench or a chair to substitute the ring dips, if you have no rings. * * * CrossFit HQ WOD: “J.T.” … Continue reading

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Monday 24 December WOD

FOR TIME: 20 Toes-to-bar 30 Thrusters @ 95/65lbs 40 Burpees 50 Box Jumps Post your time to the comments. For those who have the day off, perform the following: 10 Rounds 10 Pushups 10 Situps 10 Squats Post your time … Continue reading

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Friday 21 December WOD

FOR TIME: 1 100m sprint 2 Thrusters (135/95) 3 Push Press (135/95) 4 Power Cleans (135/95) 5 Hand Release Pushups 6 Air Squats 7 KB Swings (70/44) 8 Med Ball Situps (20/14) 9 KB SDHP (70/44) 10 Double Unders 11 … Continue reading

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