Monthly Archives: January 2014

Wednesday 22 January WOD

FOR TIME: 10 Hand Release Push-ups 50 Overhead Walking Lunges. 45/25lbs 10 Hand Release Push-ups 50 Kettlebell Swings 53/35lbs 10 Hand Release Push-ups 50 Ball Slams 20/15lbs 10 Hand Release Push-ups 50 Situps 10 Hand Release Push-ups

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Tuesday 21 January 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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Monday 20 January WOD

FOR TIME: Run 5K Every 5 minutes, stop running and perform 20 pushups and 20 squats A great site to use to map out a 5K route is: http://gmap-pedometer.com/

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Friday 17 January WOD

“Marguerita” FOR TIME: 50 reps of: Burpee-Pushup-Jumping  Jack-Situp-Handstand This is a CF HQ workout.  The way this works is you do one of each exercise in the order listed to count as one rep.  The pushup that is part of the burpee does … Continue reading

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Thursday 16 January WOD

6 ROUNDS FOR TIME: 10 Kettlebell Swings 53/35lbs 25 Squats 50 Yard Farmer’s Walk/Fireman’s Carry You pick the weight for the walk.  You can either carry kettlebells or, if you want more weight, you can carry a friend!

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Wednesday 15 January WOD

“Fight Gone Bad” Modified 3 ROUNDS FOR MAX REPS: 1min Wallball shots @ 20/14lbs 1min Sumo-deadlift High-pull @ 75/45lbs 1min Box jumps @ 18/12″ 1min Push press @ 75/45lbs 1min Burpees 1min Rest Fight Gone Bad normally has a calorie … Continue reading

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Tuesday 14 January WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: 40 Double Unders 30 Squats 20 Kettlebell Snatches (10 each hand) 35/26lbs

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