Monthly Archives: July 2013

Tuesday 23 July WOD

Tabata This! Double Unders Ball Slams 20/15lbs Situps Box Jumps 24/18″ Tabata = 20 seconds work, 10 seconds rest for each round 8 rounds per movement Complete all 8 rounds of one movement before moving to the next Your score … Continue reading

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Monday 22 July WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: 5 Thrusters 95/65lbs 7 Hang Power Cleans 10 Sumo Deadlift High Pulls You will use the same bar for the entire workout. Please pick your weight accordingly. * * * CrossFit HQ … Continue reading

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Friday 19 July WOD

“MICHAEL” 3 ROUNDS FOR TIME: Run 800 meters 50 Kettlebell Good Mornings 44/26lbs 50 Sit-ups Scaled Version: 3 ROUNDS FOR TIME: Run 400m 30 Kettlebell Good Mornings 44/26lbs 30 Sit-ups * * * CrossFit HQ WOD: For time: 15 foot … Continue reading

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Thursday 18 July WOD

“Virtual Fran” 21-15-9 REPS FOR TIME: Thrusters 95/65lbs Push-ups This is similar to the normal “Fran” WOD but with a push-up substitute for the pull-ups. This is a fast workout. Scale the weight as necessary. * * *  CrossFit HQ … Continue reading

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Wednesday 17 July WOD

3 ROUNDS FOR TIME: 20 Wall balls @ 20/14lbs 20 Kettlebell Sumo Deadlift High Pulls @ 53/35lbs * * * CrossFit HQ WOD: Sprint triathlon For time: Swim 750 meters Bike 20K Run 5K * * * CrossFit Football: Rest … Continue reading

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Tuesday 16 July WOD

20-16-12-8 REPS FOR TIME: One Hand Kettlebell Snatch Situps One Hand Kettlebell Swing Pushups One Hand Kettlebell Push Press Double Unders For the rounds you will do 10-8-6-4 each hand for the kettlebell exercises – switch hands halfway through each … Continue reading

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Monday 15 July WOD

FOR MAX REPS: Complete 10 – 1 Minute Rounds 100m Run Burpees Run 100m at the start of each minute. Remainder of minute, perform burpees for max reps. * * * CrossFit HQ WOD: Three rounds for time of: 135 … Continue reading

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