Monthly Archives: April 2013

Thursday 18 April WOD

4 ROUND FOR TIME: Run 400 meters 50 Squats This is the same as the CF HQ WOD today!! * * * CrossFit Football: Amateur Complete 5 rounds: 3 Bench Presses (add 2.5 lbs to last workout) 5-7 Ballastic Pull Ups  … Continue reading

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Wednesday 17 April 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. We do this WOD periodically… compare your time to the last time you did this one! Medicine Ball Sit-up throws … Continue reading

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Tuesday 16 April WOD

10 ROUNDS FOR TIME: 25 yard Farmer’s Walk 50 Yard Shuttle Run For this workout, walk 25 yards for the farmers walk, set weight down, turn and sprint 25 yards, touch and sprint back. For the farmer’s walk, go as … Continue reading

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Monday 15 April WOD

10 ROUNDS FOR TIME: 15 Deadlifts 135/95lbs 15 Push-ups This is the HQ WOD from yesterday. CF Deadlift Article * * * CrossFit HQ WOD: Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted … Continue reading

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Friday 12 April WOD

A modified Hero WOD today! 7 ROUNDS FOR TIME: 10 Kettlebell Snatch, Right Arm 44/26lbs 4 Burpees 10 Kettlebell Snatch, Left Arm 4 Burpees This Hero WOD was modified due to limited ropes for climbing. If you wish to do … Continue reading

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Thursday 11 April WOD

AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES: 8 Back Squats 4 Front Squats 2 Overhead Squats Male: 115lbs Female: 75lbs Post your rounds and reps to the comments. Making your first overhead squat a full snatch will count, so … Continue reading

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Wednesday 10 April WOD

FOR TOTAL REPS: 3 Rounds 1 minute Lungewalk Steps 1 minute Medicine Ball Situps 20/14lbs 1 minute Box Jumps 24/18″ 1 minute KB Good Mornings 53/35lbs 1 minute Double Unders Post total reps to the comments. Yes, this one is … Continue reading

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