Monthly Archives: January 2013

Tuesday 22 January WOD

FOR MAX REPS: “Fight Gone Bad” 3 Rounds, 1min Wallball shots @ 20/14lbs 1min Kettlebell Sumo-deadlift High-pull @ 53/35lbs 1min Box jumps @ 18/12″ 1min Push press @ 75/45lbs 1min Medicine Ball Situps 20/14lbs 1min Rest Post your total reps … Continue reading

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Monday 21 January WOD

FOR TIME: “Severin” 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you’ve got a twenty pound vest or body armor, wear it. U.S. Army Sergeant First Class Severin W. Summers III, 43, of … Continue reading

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Friday 18 January WOD

FOR TIME – DECK OF CARDS WOD Remove all face cards from a deck of cards.  The number on cards is the number of reps performed for each exercise and aces are one rep. For jokers, you will double your … Continue reading

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Thursday 17 January WOD

4 ROUNDS FOR TIME: 100ft Overhead Walking Lunges 45/25lb plate 30 Box Jumps 24/18″ 20 Squats 10 Pushups Post your time to the comments. * * * CrossFit HQ WOD: Front squat 1-1-1-1-1-1-1 reps * * * CrossFit Football WOD: … Continue reading

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Wednesday 16 January WOD

AS MANY REPS AS POSSIBLE IN 15 MINUTES: In teams of 3, rotate between the following stations 200m run Plank hold Max reps burpees *One team member will start at each station, rotating through in the order of run-plank-burpee. *Rotate … Continue reading

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Tuesday 15 January WOD

FOR TIME: 21-18-15-12-9-6-3 Kettlebell swings @ 53/35lbs Medicine ball sit-up throw @ 20/14 lbs Post your time to the comments. Medicine Ball Sit-up throws will be demonstrated before the WOD. You will have a partner you will throw the medicine … Continue reading

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Monday 14 January WOD

FOR MAX WEIGHT: 5-5-5 Overhead Squats Today we are going to work on our overhead squat form!  Only use weight that allows you to keep your form. Pictures from last week on the picture page! * * * CrossFit HQ … Continue reading

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