Latest Wods

Tuesday 140225

Fore!

In front of a clock set for 12 minutes:

4 minutes of clean and jerks, 135 lb.

4 minutes of rowing

4 minutes of burpees

Monday 140224

Row 10,000 meters

Saturday 140222

2 rounds SLOWLY of:

20 back extensions

15 hip extensions

10 hip-back extensions

50 GHD sit-ups

Friday 140221

50 super-strict push-ups in one set

5,000-m row

Upload video of push-ups to YouTube with your name and "CrossFit Push-up Contest 140221" in title and then post link to comments by 5 p.m. PT Friday. Prizes of $1,000, $750 and $500 for 1st, 2nd and 3rd-place efforts. Technique trumps speed.


Low camera perpendicular to athlete's body.
No perturbance of midline. No movement in hip, knee or head.
Use CFJ The Push-up as reference.

Special Mary

Special Mary

For time, all strict:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

10 handstand push-ups

20 one-legged squats, alternating

30 pull-ups

15 handstand push-ups

30 one-legged squats, alternating

45 pull-ups

10 handstand push-ups

20 one-legged squats, alternating

30 pull-ups

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

Tuesday 140218

Complete as many rounds as possible in 7 minutes of:

5 box jumps, 30 in.

225-lb. cleans, 3 reps

Monday 140217

Complete as many rounds as possible in 7 minutes of:

5 triple-unders

185-lb. thrusters, 3 reps

Sunday 140216

Complete as many rounds as possible in 7 minutes of:

5 sub-1:30/500-m pace pulls on C2 rower

315-lb. deadlifts, 3 reps

Friday 140214

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95-lb. thruster; the second rest period, 95-lb. power snatch; the third rest period, 95-lb. squat cleans.

Add all reps to calories for each row and post sum to comments.

Thursday 140213

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep