Monthly Archives: January 2013

Thursday 31 January WOD

FOR MAX REPS: Death by Clean and Jerk @ 135/95lbs Post your rounds and reps completed to the comments. Death by format is as follows: Minute 1 = 1 rep Minute 2 = 2 reps Minute 3 = 3 reps … Continue reading

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Wednesday 30 January WOD

3 ROUNDS FOR TIME: 20 Box Jumps 20 Medicine Ball Slams 20/14lbs 20 Burpees 20 Medicine Ball Situps 20/14lbs * * * CrossFit HQ WOD: “Amanda” Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch … Continue reading

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Tuesday 29 January WOD

Tabata This! KB Swings 53/35lbs Situps Squats Double Unders Tabata = 20 seconds work, 10 seconds rest for each round 8 rounds per movement Complete all 8 rounds of one movement before moving to the next We are scoring this … Continue reading

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Monday 28 January WOD

FOR MAX WEIGHT: 1-1-1  “Bear Complex” 1 SET = 7 REPS 1 REP =           1 Power clean           1 Front Squat           1 Push Press     … Continue reading

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Friday 25 January WOD

HERO WOD FRIDAY! Recently, we have been completing a CF Hero WOD every Friday. Below is the one for today – both the full version (with a sub for back extensions) and a scaled version. “MICHAEL” 3 ROUNDS FOR TIME: … Continue reading

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Thursday 24 January WOD

6 ROUNDS FOR TIME: 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! Compare your time to 12 September … Continue reading

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Wednesday 23 January WOD

SPORTS SHIRT WEDNESDAY!! Wear your favorite team’s shirt to the workout today!! FOR MAX REPS: 5 Rounds, 2 Minutes Each Round – 200m Run – Max Burpees in remaining 2 minutes 1 Minute Rest Between Rounds. Post total burpees to … Continue reading

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