Latest Wods

Saturday 201031

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

Mary

Mary

Complete as many rounds as possible in 20 minutes of:

5 handstand push-ups

10 single-leg squats, alternating

15 pull-ups

OR

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Wednesday 201028

Happy Star

5-7-9-11 reps for time of:

Burpees, jumping over an object

Thrusters, increasing load each round

Run 200 meters at the start of each round

♀ 95-105-110-115-lb. thrusters

♂  135-145-155-165-lb. thrusters

Tuesday 201027

Handstand walk 100 yards

If you fall, restart at the point of contact furthest from the finish.

2007 Reload

2007 Reload

For time:

1,500-meter row

Then, 5 rounds of:

10 bar muscle-ups

7 push jerks

♀ 145 lb. ♂ 235 lb.

Saturday 201024

Run 5,000 meters, preferably on a trail.

Friday 201023

Run 5,000 meters, preferably on a trail.

Tune in to Games.CrossFit.com Friday to watch the Games trail run and other events.

Snatch Speed Triple

Snatch Speed Triple (similar)

5 rounds, each for time and load of:

1 snatch

1 snatch, adding 5-10 pounds

1 snatch, adding 5-10 more pounds

Rest as needed between rounds. Use 3 barbells, or change the loads as quickly as possible between lifts.

Toes-to-Bar/Lunge

Toes-to-Bar/Lunge

30-20-10 reps for time of:

Toes-to-bars

Kettlebell walking lunges

♀ Two 24-kg KBs   ♂ Two 32-kg KBs

Monday 201019

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep