Latest Wods

Saturday 160723

Murph

For time:

1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run

Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you've got a 20-lb. vest or body armor, wear it.

Thursday 160721

7-km trail run

Find a route that follows the steepest trails in your area.

Wednesday 160720

Masters Event 1

For time:

8 deadlifts

40 GHD sit-ups

80 double-unders

4 rope climbs

80 wall-ball shots

4 rope climbs

80 double-unders

40 GHD sit-ups

8 deadlifts

Men use 365 lb. for deadlifts and a 20-lb. ball.

Women use 245 lb. for deadlifts and a 14-lb. ball.

Tuesday 160719

Squat clean 1-1-1-1-1-1-1 reps

Sunday 160717

For time:

100 chest-to-bar pull-ups

100 handstand push-ups

100 GHD sit-ups

100 one-legged squats, alternating

Saturday 160716

5 rounds of:

Row 1,000 meters

Rest 3 minutes

Add times for all 5 rowing efforts and post total to comments.

Compare to 030513.

Monti

Monti

5 rounds for time of:

50 step-ups with 45-lb. barbell, 20-in. box

135-lb. cleans, 15 reps

50 step-ups with 45-lb. barbell, 20-in. box

135-lb. snatches, 10 reps

Angie

Angie

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

Tuesday 160712

Complete as many rounds as possible in 7 minutes of:

205-lb. snatch, 1 rep

205-lb. clean and jerk, 3 reps

Monday 160711

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

25 kettlebell swings, 1.5 pood

25 GHD sit-ups