Monthly Archives: May 2013

Friday 31 May WOD

FOR TIME: 400m Lungewalk Just a reminder that Sean McKenzie’s retirement ceremony is at 1200 today for all that would like to attend. Melissa will be out for the workout at 1100 but will be attending the retirement ceremony at … Continue reading

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Thursday 30 May WOD

7 ROUNDS FOR TIME: 15 Pushups 10 Thrusters 95/65lbs Melissa will not be there at lunch due to work schedule. * * * CrossFit HQ WOD: Three rounds for time of: Run 400 meters Right arm hang, 15 seconds Left … Continue reading

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Wednesday 29 May WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: 10 Box Jumps 24/18″ 10 Kettlebell Swings 53/35lbs 100ft Sprint * * * CrossFit HQ WOD: Back Squat 3-2-2-2-1-1-1-1-1 reps. * * * CrossFit Football WOD: Rest Day

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Tuesday 28 May WOD

5 ROUNDS FOR TIME: 10 Overhead Squats 115/95lbs 20 Double Unders * * * CrossFit HQ WOD: Every five minutes for 6 rounds: Sprint 200 meters, for time Run 400 meters * * * CrossFit Football WOD: Complete 2 rounds … Continue reading

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Monday 27 May 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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Friday 24 May WOD

FOR MAX WEIGHT: 2-2-2-2-2-2-2 Squat Clean For those that are at home, here is something you can do without any equipment. Shhhhh, don’t tell Matt I snuck in some burpees in May ~ Melissa 10 ROUNDS FOR TIME: 100m Sprint … Continue reading

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Thursday 23 May WOD

5 ROUNDS FOR TIME: 50 Double Unders 25 Elevated Pushups If you did “Murph” yesterday and need a break from push-ups, the alternate WOD is: “Annie” 50-40-30-20-10 REPS FOR TIME: Double Unders Situps * * * CrossFit HQ WOD: Rest … Continue reading

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