Monthly Archives: February 2013

Tuesday 19 February WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTE: 5 Thrusters 95/65lbs 7 Hang Power Cleans 10 Sumo Deadlift High Pull Use same bar and same weight for all exercises. * * * CrossFit HQ WOD: Push press 3-3-3-3-3-3-3 reps * … Continue reading

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Monday 18 February WOD

HAPPY PRESIDENT’S DAY!! FOR TIME: Run 10K * * * CrossFit HQ WOD: Back Squat 5-5-5-5-5 reps * * * CrossFit Football WOD: Complete 10 rounds: Max Rep Pull Ups w/ 25 lbs Sprint 100 yards or 50 yard prowler … Continue reading

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Friday 15 February WOD

“ANNIE” 50-40-30-20-10 REPS FOR TIME: Double Unders Situps Note: Melissa will not be there at 1100. Have a safe long weekend!! * * * CrossFit HQ WOD: Seven rounds for time of: 155 pound Push jerk, 7 reps 7 Chest … Continue reading

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Thursday 14 February WOD

HAPPY VALENTINE’S DAY! In honor of Valentine’s Day we are going to do a partner WOD today!  If it is raining, we may have to alter the workout for inside.  If so , I will bring an inside alternate workout … Continue reading

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Wednesday 13 February WOD

“DT” FIVE ROUNDS FOR TIME: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Use the same weight for the whole workout. RX from CF main site is 155lbs for this workout.  Scale weight as necessary. In honor of USAF … Continue reading

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Tuesday 12 February WOD

3 ROUNDS FOR TIME: 10 Kettlebell Snatches, Right hand 53/35lbs 20 Squats 10 Kettlebell Snatches, Left hand 20 Squats KB Snatch Video:  KB Snatch Video with Jeff Martone * * * CrossFit HQ WOD: Rest Day * * * CrossFit … Continue reading

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Monday 11 February WOD

4 ROUND FOR TIME: 40 Double Unders Run 400m 20 Burpees * * * CrossFit HQ WOD: “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups * * * CrossFit Football WOD: E Caf Complete 10 rounds: Row … Continue reading

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