Monthly Archives: June 2013

Wednesday 19 June WOD

AS MANY REPS AS POSSIBLE IN 15 MINUTES: In teams of 3, rotate between the following stations 200m run Plank hold Max reps burpees *One team member will start at each station, rotating through in the order of run-plank-burpee. *Rotate … Continue reading

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Tuesday 18 June WOD

5 ROUNDS FOR TIME: 40 Double Unders 30 Box Jumps 24/18″ 20 Kettlebell Swings 53/35lbs * * * CrossFit HQ WOD: 21-18-15-12-9-6-3 rep rounds of: 185 pound Front squat GHD Sit-up * * * CrossFit Football WOD: Complete 5 rounds: … Continue reading

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Monday 17 June WOD

FOR MAX WEIGHT: 3-3-3-3-3 Front Squats * * * CrossFit HQ WOD: Three rounds for time of: Row 1000 meters 20 Pull-ups 30 Box jumps, 20 inch box * * * CrossFit Football WOD: Complete as many rounds as possible … Continue reading

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Friday 14 June WOD

FOR FASTEST SPLITS: Complete 8 shuttles: 60 Yard Pro Long Shuttle *Long Shuttle: From a starting line, a player runs 5 yards straight ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and … Continue reading

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Thursday 13 June WOD

FOR TIME: 5 Burpees 50 Overhead Lungewalks 45/25lbs 5 Burpees 50 Kettlebell Swings 53/35lbs 5 Burpees 50 Ball Slams 20/14lbs 5 Burpees 50 Situps 5 Burpees Hoping when I get back to work that the slam balls we ordered are … Continue reading

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Wednesday 12 June WOD

5 ROUNDS FOR TIME: 400m Run 15 Box Jumps 24/18″ 15 Wall Balls 20/14lbs

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Tuesday 11 June WOD

FOR TIME: “Grace” 30 Clean & Jerk 135/95lbs Don’t forget about the sit-up and squat challenge!

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