Monthly Archives: April 2013

Monday 29 April WOD

5 ROUNDS FOR TIME: 5-10-15-20-25yd Shuttle Sprint 10 Burpee box jumps @ 18/24″ I have 2 more days this month of programming before Matt takes on May which he has declared burpee free.  You didn’t think I would miss a … Continue reading

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Friday 26 April WOD

Modified “Helen” 3 ROUNDS FOR TIME: Run 400 meters 21 Kettlebell Swings 35/53lbs 12 Hand Release Pushups Helen normally has 12 pullups each round instead of hand release pushups. Due to limited pullup bar space, we are making a modification! … Continue reading

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Thursday 25 April WOD

3 ROUNDS FOR TIME: 15 Hang Power Cleans 135/85lbs 15 Burpees * * * CrossFit HQ WOD: Rest Day * * * CrossFit Football WOD: 21, 15, 9 reps of: Dumbbell Thrusters 50 lbs Box Jumps 20″

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Wednesday 24 April WOD

4 ROUNDS FOR TIME: 100ft Overhead Walking Lunges 45/25lb plate 30 Box Jumps 24/18″ 20 Squats 10 Pushups * * *  CrossFit HQ WOD: Overhead Squat 1-1-1-1-1-1-1 reps * * *  CrossFit Football WOD: Rest Day

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Tuesday 23 April WOD

AS MANY REPS AS POSSIBLE: 1min Double unders 1min One hand KB situps 35/18lbs 2min Double unders 1min One hand KB situps 3min Double unders 1min One hand KB situps Post your total reps to the comments. After 30 seconds, … Continue reading

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Monday 22 April 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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Friday 19 April

FOR TIME: “Filthy Fifty” 50 Box jump @ 24/18″ 50 Jumping pull-ups 50 Kettlebell swings @ 35/26lbs 50 Walking lungesteps 50 Knees to elbows 50 Push press @ 45/35lbs 50 Back extensions / Good mornings @ 35/26lbs 50 Wall ball … Continue reading

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