Latest Wods

Friday 190517

Deadlift 5-3-3-1-1-1 reps

20 minutes of SLIPS practice, before and after (scales, L-sits, inversion (handstands), planks, and stretching)

Wednesday 190515

4 rounds for time, alternating arms each round, of:

10 single-arm squat snatches

8 single-arm rows

6 single-arm push presses

4 single-arm Turkish get-ups

♀ 35-lb. dumbbell ♂ 50-lb. dumbbell

Tuesday 190514

Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).

Run or row 5,000 meters.

Monday 190513

Handstand walk 400 meters in as few sets as possible (AFSAP).

Multiply time (in seconds) by number of sets and post score to comments.

A $1,000 prize will be awarded for the lowest score (one for men and one for women). Do it on a track, upload video to YouTube, and post a link to 190513 comments by midnight, Monday, May 20.

Tabata This!

Tabata This!

Tabata row

Rest 1 minute

Tabata squat

Rest 1 minute

Tabata pull-up

Rest 1 minute

Tabata push-up

Rest 1 minute

Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.

Friday 190510

Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).

Fran (kipping!)

21-15-9 reps for time of:

Thrusters

Pull-ups

♀ 65 lb. ♂ 95 lb.

CrossFit Total

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Tuesday 190507

100 ft. of legless rope ascent in AFSAP

L-sit for 2 minutes in AFSAP

AFSAP = As few sets as possible.
Count rope progress from where your hands begin to where your hands end on each climb.

Monday 190506

3 rounds for time of:

15 cleans

15 thrusters

1,000-m row

♀ 95 lb. ♂ 135 lb.

Sunday 190505

Can you walk 400 meters carrying 50-lb. dumbbells (♀ 35-lb.)?

A) If not, how far can you go before setting them down?

B) What are the heaviest dumbbells you can carry for 400 meters?

A $1,000 prize will be awarded for the heaviest successful 400-m carry (one for men and one for women). Do it on a track, upload video to YouTube, and post a link to 190505 comments by midnight, Sunday, May 12.

After the carry, practice controlled descents from a handstand for 10 minutes.