Monthly Archives: December 2012

Thursday 20 December WOD

FOR SPLIT TIMES: 8 Rounds 5-10-5yd sprint Post your splits to the comments. Set three cones with 5 yards between each of them in a line. Start at the middle cone, not facing the direction you will go, but perpendicular. … Continue reading

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Wednesday 19 December WOD

AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES: 8 Back Squats 4 Front Squats 2 Overhead Squats Male: 115lbs Female: 75lbs Post your rounds and reps to the comments. Making your first overhead squat a full snatch will count, so … Continue reading

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Tuesday 18 December WOD

FOR TIME: 5 Rounds 20 Box Jumps @ 24/18″ 20 Elevated Pushups @ 24/18″ 400m Run Post your time to the comments. Elevated pushups: put your toes on top of the box you are using for box jumps and perform … Continue reading

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Monday 17 November WOD

FOR TIME: 5 Rounds 5 Power Cleans @ 155/100lbs 10 Burpees Post your time to the comments. * * * CrossFit HQ WOD: Five rounds for time of: 5 Back squats 10 GHD sit-ups CrossFit Football WOD: Pro Shuttle Fastest … Continue reading

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Friday 14 December WOD

FOR TIME: 21-18-15-12-9 reps, Burpee Box Jumps @ 24/18″ 400m Run Post your time to the comments. Anyone who finishes in under 12 minutes gets the coveted *STUD STATUS* * * * CrossFit HQ WOD: Rest Day CrossFit Football WOD: … Continue reading

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Friday 14 December WOD

FOR TIME: 21-18-15-12-9 reps, Burpee Box Jumps @ 24/18″ 400m Run Post your time to the comments. The 400m run is done once per round, i.e. 21 burpee box jumps, 400m run, 18 burpee box jumps, 400m run, etc. * … Continue reading

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Thursday 13 December WOD

FOR TIME: 50-40-30-20-10 reps Walking lunge steps Situps Post your time to the comments. The lunge step reps are successive, i.e. NOT 50 steps per foot in the first round, but 50 steps combined. Great job on the push presses … Continue reading

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