Latest Wods

Sunday 190407

5 rounds for time of:

1 L-sit rope climb, 15 ft.

35 strict push-ups

Friday 190405

Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps

(8 reps per arm)

Practice controlled descent from handstands for 15 minutes.

Row 2,000 meters.

Thursday 190404

3 rounds for time of:

20 walking lunges

30 wall-ball shots

40 triple-unders

Men: 20-lb. ball to 10 ft.

Women: 14-lb. ball to 9 ft.

Wednesday 190403

3 rounds for time of:

5 strict L pull-ups

15 strict push-ups

5 strict L pull-ups

15 strict push-ups

Row 750 meters

Monday 190401

Dumbbell press 5-3-3-1-1-1 reps

Practice scales for 10 minutes.

Sunday 190331

Practice L-sits for 10 minutes.

Row 5,000 meters for time.

Stretch for 10 minutes.

CrossFit Total

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Thursday 190328

5 rounds for time of:

Lunge 30 feet

15 pull-ups

30 push-ups

Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.

Wednesday 190327

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

Stretch for 10 minutes.

Practice slow descent from handstand for 10 minutes.

Tuesday 190326

3 rounds for time of:

5 strict muscle-ups

1 minute of L-sit