Monthly Archives: June 2013

Friday 28 June WOD

BRING BOWE HOME WOD 4 ROUNDS FOR TIME: 400m Run 52 Pushups 30 Kettlebell swings @ 53/35lbs 9 Box Jumps @ 30/24″ 6 Front Squats @ 155/115lbs then: 1000m Row * * * CrossFit HQ WOD: Rest Day * * … Continue reading

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Thursday 27 June WOD

7 ROUNDS FOR TIME: 10 Ball Slams 20/15lbs 10 Burpees 10 Double Unders Just a reminder – tomorrow we will be doing the Bring Bowe Home workout at lunch. This is a longer workout.  We will be sharing bars for … Continue reading

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Wednesday 26 June WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: Kettlebell Sumo Deadlift High Pulls 53/35lbs Wall Balls 20/14lbs For this workout you will increase a rep of each exercise each round. Example: first round is one SDHP and one WB, second … Continue reading

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Tuesday 25 June WOD

AS MANY ROUNDS AS POSSIBLE IN 12 MINUTES: Run 200m 10 Deadlifts 185/125lbs 10 Hand Release Pushups * * * CrossFit HQ WOD: Five rounds for time of: 275 pound Deadlift, 5 reps 25 Sit-ups * * * CrossFit Football … Continue reading

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Monday 24 June WOD

“GRIFF” FOR TIME: Run 800m Run 400m backwards Run 800m Run 400m backwards * * * CrossFit HQ WOD: Rest Day * * * CrossFit Football WOD: Complete 5 rounds for time: 1 Press 90% of 1 RM 1 Strict … Continue reading

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Friday 21 June WOD

3 ROUNDS FOR MAX REPS 1 Minute Parallette Shoot Throughs 1 Minute Box Jumps 24/18″ 1 Minute Push Press 45/35lbs 1 Minute Walking Lunges 1 Minute Medicine Ball Situps 20/14lbs 1 Minute Rest As we always do with station workouts, … Continue reading

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Thursday 20 June WOD

FOR MAX ROUNDS AND REPS: “The Chief” 5 Cycles of 3 Minute AMRAP 3 Power Cleans @ 135/85lbs 6 Pushups 9 Air Squats 1min Rest For 5 rounds straight, perform the 3 minute AMRAP followed by 1 minute of rest. … Continue reading

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