Latest Wods

Thursday 190530

Overhead squat 5-3-3-1-1-1 reps

Wednesday 190529

On a continuously running clock, 2 minutes of each for max reps of:

Burpees

Reverse burpees

Double-unders

Row (for calories)

Squat

30-in. box jumps

20 minutes of SLIPS practice, before and after.

Cindy

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Sunday 190526

7 minutes of scales practice

7 minutes of L-sit practice

7 minutes of handstand practice (inversion)

7 minutes of plank practice

7 minutes of stretching

CrossFit Total

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

AND

On a running clock, row AND run 5,000 meters.

Wednesday 190522

2 rounds, at any pace to get the same numbers:

Lunge 100 ft. AFRAP

Handstand walk 100 ft. AFSAP

50 strict pull-ups AFSAP

50 push-ups AFSAP

Tuesday 190521

3 rounds for time of:

1,000-m row

15 clean and jerks

♀ 95 lb. ♂ 135 lb.

Sunday 190519

Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups

10 ring dips

15 single-leg squats

Saturday 190518

3 rounds for time of:

2 legless rope climbs, 15-ft. rope

35 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.