Monthly Archives: January 2014

Friday 31 January WOD

DEATH BY KETTLEBELL SWING Death by format is as follows: Minute 1 = 1 rep Minute 2 = 2 reps Minute 3 = 3 reps Continue until you cannot complete the required reps in that minute.  

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Thursday 30 January 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 The actual Hero WOD has back extensions in place of … Continue reading

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Wednesday 29 January WOD

“Tabata This Med Ball!” Tabata Medicine Ball Clean 20/15lbs Rest 1 minute Tabata Medicine Ball Slam Rest 1 minute Tabata Medicine Ball Push-Up Rest 1 minute Tabata Medicine Ball Squat Rest 1 minute Tabata Medicine Ball Sit-up The Tabata interval is … Continue reading

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Tuesday 28 January WOD

FOR TIME: 15 Thrusters 135lbs 21 Sumo deadlift high-pulls 135lbs 12 Thrusters 12 reps 15 Sumo deadlift high-pulls 9 Thrusters 9 Sumo deadlift high-pull This the CF HQ WOD for today.  If you would like to compare times, see comments in … Continue reading

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Monday 27 January WOD

5 ROUNDS FOR TIME: 20 Box Jumps 24/18″ 20 Elevated Pushups

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Friday 24 January WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: 1 Sumo Deadlift High Pull 53/35lbs 1 Wall Ball 20/14lbs 2 SDHPs 2 Wall Balls 3 SDHPs 3 Wall Balls Continue to add one rep per exercise each round until the 15 … Continue reading

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Thursday 23 January WOD

FOR MAX WEIGHT: 3-3-3-3-3 REPS Front Squats

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