Latest Wods

Sunday 190310

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Monday 190311

3 rounds for time:

Row 500 meters

15 strict pull-ups

30 push-ups

Then,

Practice L-sits for 10 minutes.

Friday 190308

Open Workout 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box

Women: 35-lb. dumbbell / 20-in. box

Thursday 190307

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

Wednesday 190306

Practice front scale for 10 minutes

Practice back scale for 10 minutes

Then,

Row 5,000 meters for time

Monday 190304

For 20 minutes perform:

Strict pull-ups - push-ups - squats

5-10-15 reps

   If you can finish 8 rounds by 5:00, switch to:

10-20-30 reps

   If you can finish 4 rounds by 10:00, switch to:

20-40-60 reps

   If you can finish 2 rounds by 15:00, switch to:

40-80-120 reps, then stop.

Sunday 190303

On a 9-minute clock, 3 rounds for max reps of:

1-minute handstand hold

2 minutes of wall-ball shots

In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.

Friday 190301

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 / 85 lb.

25 toes-to-bars

50 double-unders

13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 / 205 lb.

Thursday 190228

Push jerk 5-5-3-3-3-1-1-1-1 reps

Wednesday 190227

Row 5,000 meters