Monthly Archives: May 2013

Wednesday 22 May WOD

TODAY IS MEMORIAL DAY MURPH AT THE BASE GYM AT 1100. ALTERNATE WORKOUT IS BELOW FOR THOSE THAT WILL BE AT THE VINCE GYM. “MURPH” FOR TIME: Run 1 mile 100 pullups 200 pushups 300 squats Run 1 mile You … Continue reading

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Tuesday 21 May WOD

3 ROUNDS FOR TIME: 100ft Overhead Walking Lunges 25lb Plate 30 Kettlebell Swings 53/35lbs Reminder that tomorrow is the Memorial Day Murph WOD. You should have received an email from me yesterday with details and multiple scaling options. If you … Continue reading

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Monday 20 May WOD

FOR TIME: Run 5K * * * CrosSFit HQ WOD: “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups * * * CrossFit Football WOD: 21, 15, … Continue reading

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Friday 17 May WOD

20 ROUNDS FOR TIME: 5 Pushups 5 Squats 5 Situps * * * CrossFit HQ WOD: 2013 CrossFit Games Regional Workout 1 “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups * * * CrossFit Football WOD: Complete … Continue reading

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Thursday 16 May WOD

FOR TIME: Row 2K

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Wednesday 15 May WOD

3 ROUNDS FOR TIME: In teams of 3-5, complete the following: – 10 Deadlifts 185/135lbs – 50 Situps – 30 Kettlebell Sumo Deadlift High Pulls 53/35lbs – Run 400M One person on each team will start and others will wait. … Continue reading

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Tuesday 14 May WOD

5 ROUNDS FOR TIME: 50 Push ups Run 400M * * * CrossFit HQ WOD: “Breham” For time: 15 foot Rope climb, 10 ascents 225 pound Back squat, 20 reps 30 Handstand push-ups Row 40 calories * * * CrossFit … Continue reading

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