Monthly Archives: February 2013

Thursday 28 February WOD

FOR TIME 100m Run 30 KB Goblet Squats 30 KB Swings 30 KB Sumo Deadlift High Pulls 200m Run 20 KB Goblet Squats 20 KB Swings 20 KB SDHP 400m Run 10 KB Goblet Squats 10 KB Swings 10 KB … Continue reading

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Wednesday 26 February WOD

FOR TIME: 800m Run 50 Double Unders 50 Pushups 400m Run 50 Double Unders 50 Pushups 800m Run * * * CrossFt HQ WOD: Run 5K * * * CrossFit Football WOD: Rest Day

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Tuesday 26 February WOD

21-15-9 REPS FOR TIME: Overhead Kettlebell Lungewalk Steps – Right Hand Kettlebell Swings Overhead Kettlebell Lungewalk Steps – Left Hand Kettlebell Swings * * * CrossFit HQ WOD: “Zeus” Three rounds for time of: 30 Wall ball shots, 20 pound … Continue reading

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Monday 25 February WOD

FOR TIME: 100 Burpees * * * CrossFit HQ WOD: * * * CrossFit Football WOD: Complete 5 rounds for time: 1 Press 1 Strict Pull Up 1 Press 3 Strict Pull Ups 1 Press 5 Strict Pull Ups *Amateur … Continue reading

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Friday 22 February WOD

“Kelly” 5 ROUNDS FOR TIME: Run 400m 30 Box Jumps 24/18” 30 Wall Balls 20/14lbs Happy CF Girl WOD Friday! “Kelly” is a tough WOD and it will take some time to complete. Scaled version will be 3 rounds. * … Continue reading

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Thursday 21 February WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: Run 200m 15 Squat Cleans 105/75lbs Squat Clean Instructional Video * * * CrossFit HQ WOD: 12-9-6-3 reps for time of: 95 pound Power snatch Burpee * * * CrossFit Football WOD: … Continue reading

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Wednesday 20 February WOD

10-9-8-7-6-5-4-3-2-1- REPS FOR TIME: Double Unders Burpees * * * CrossFit HQ WOD: Rest Day * * * CrossFot Football WOD: Rest Day

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