Latest Wods

Friday 200703

Zeus

3 rounds for time of:

30 wall-ball shots

30 sumo deadlift high pulls

30 box jumps

30 push presses

30-cal. row

30 push-ups

10 body-weight back squats

♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box

♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box

Thursday 200702

Jerry

For time:

Run 1 mile

Row 2,000 meters

Run 1 mile

Tuesday 200630

Practice SLIPS for 20 minutes

Clean and jerk 1-1-1-1-1 reps

Monday 200629

10 rounds for time of:

3 weighted pull-ups

5 strict pull-ups

7 kipping pull-ups

For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Sunday 200628

Run 10,000 meters

Friday 200626

For time:

21 body-weight back squats

7 rope climbs, 15-ft. rope

15 body-weight back squats

5 rope climbs, 15-ft. rope

9 body-weight back squats

3 rope climbs, 15-ft. rope

Thursday 200625

Practice SLIPS for 20 minutes

Power snatch 3-3-3-3-3 reps

Snatch balance 2-2-2-2-2 reps

Squat snatch 1-1-1-1-1 reps

Loredo

Loredo

6 rounds for time of:

24 squats

24 push-ups

24 walking lunge steps

Run 400 meters

Monday 200622

5 rounds for time of:

12 hang power clean and jerks

9 thrusters

6 power snatches

♀ 75 lb.  ♂ 115 lb.

Sunday 200621

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep