Latest Wods

Wednesday 190626

Deadlift 1-1-1-1-1 reps.

Monday 190624

For time:

10 L chest-to-bar pull-ups

10 shoulder presses

15 L pull-ups

20 push presses

20 strict pull-ups

30 push jerks

25 kipping pull-ups

♀ 70 lb. ♂ 105 lb.

Practice scales for 20 minutes.

Saturday 190622

Tabata thruster

On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 45 lb. ♂ 65 lb.

3 max-duration L-sits from the floor.

Sunday 190623

3 rounds for time of:

21 power cleans

Run 400 m

Plank hold for time equal to run time

♀ 105 lb. ♂ 155 lb.

Stretch for 20 minutes.

Thursday 190620

For time:

21 bench presses

21 strict L chest-to-bar pull-ups

Run 800 m

15 bench presses

15 strict L chest-to-bar pull-ups

Run 800 m

9 bench presses

9 strict L chest-to-bar pull-ups

Run 800 m

♀ 115 lb. ♂ 175 lb.

Wednesday 190619

3 rounds for time of:

15 thrusters

3 15-ft. rope climbs, legless ascent and descent

♀ 105 lb. ♂ 155 lb.

Tuesday 190618

For time:

2-minute handstand hold

Row 500 m

2-minute plank hold

Row 500 m

2-minute support on rings

Row 500 m

CrossFit Total

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Saturday 190615

4 rounds for time of:

500-m row

L-sit, from the ground, for same time as row

Friday 190614

Complete as many rounds as possible in 15 minutes of:

5 strict muscle-ups

10 single-leg squats, alternating