Latest Wods

Wednesday 140129

"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. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Tuesday 140128

For time:

135 pound Thruster, 15 reps

135 pound Sumo deadlift high-pull, 21 reps

135 pound Thruster, 12 reps

135 pound Sumo deadlift high-pull, 15 reps

135 pound Thruster, 9 reps

135 pound Sumo deadlift high-pull, 9 reps

Monday 140127

In front of a clock set for 15 minutes:

1 minute of Squats

2 minutes of Double-unders

3 minutes of Push-ups

4 minutes of Back extensions

5 minutes of Pull-ups

Saturday 140125

For time:

Row 500 meters

50 GHD Sit-ups

Row 1,000 meters

30 GHD Sit-ups

Row 2,000 meters

20 GHD Sit-ups

Friday 140124

Deadlift 1-1-1-1-1 reps

Thursday 140123

Three rounds for time of:

5 Strict muscle-ups

10 Strict handstand push-ups

15 One legged squats, each leg

Tuesday 140121

Complete as many rounds as possible in 20 minutes of:

135 pound Bench press, 21 reps

21 L-Pull-ups

Monday 140120

Row 5K

Sunday 140119

Seven rounds for time of:

15 GHD Sit-ups

15 Back extensions

135 pound Thruster, 10 reps

135 pound Clean & Jerk, 10 reps

Friday 140117

For time:

30 Muscle-ups

135 pound Clean & Jerk, 21 reps

Row 2,000 meters