Latest Wods

Tuesday 200825

10 1-minute rounds of:

3 thrusters

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

♀ 125-lb. thrusters    ♂ 185-lb. thrusters

Monday 200824

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Sunday 200823

Heavy DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 145 lb.  ♂ 205 lb.

Friday 200821

Tabata handstand push-ups

Rest 1 minute

Tabata single-leg squats

Rest 1 minute

Tabata push-ups

Rest 1 minute

Tabata jumping lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Pyramid Double Helen

Pyramid Double Helen

For time:

Run 1,200 meters

63 kettlebell swing

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Wednesday 200819

4 rounds for time of:

Row 500 meters

Rest 3 minutes

2008 CrossFit Games Final

2008 CrossFit Games Final

For time:

30 squat clean and jerks

♀ 105 lb. ♂ 155 lb.

Sunday 200816

2 rounds for time of:

Run 1 mile

100 sit-ups

Saturday 200815

Complete 9 rounds for time, consisting of:

3 rounds of:

Bike 500 meters

15 shoulder presses at ½ body weight

Then, 3 rounds of:

Bike 500 meters

12 shoulder presses at ½ body weight

Then, 3 rounds of:

Bike 500 meters

9 shoulder presses at ½ body weight

Thursday 200813

Complete as many rounds as possible in 10 minutes of:

5 strict muscle-ups

15 GHD sit-ups