Latest Wods

Sunday 131110

21-15-9 reps of:

225 pound Deadlift

135 pound Overhead squat

Saturday 131109

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Friday 131108

2010 Northwest Regional Event 1

Three rounds for time of:

135 pound Overhead squat, 10 reps

50 Double-unders

Wednesday 131106

Muscle snatch 1-1-1-1-1 reps

Power snatch 3-3-3-3-3 reps

Snatch 5-5-5-5-5 reps

Tuesday 131105

2011 CrossFit Games Regional Workout 6

For time:

Row 20 calories

30 Burpees

45 pound Two-arm dumbbell ground-to-overhead, 40 reps

50 Toes to bar

100 foot Walking lunge with 45lb plate held overhead

150 foot Sprint

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Saturday 131102

Five rounds for time of:

10 Wall climbs

10 Toes to bar

20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Friday 131101

Five rounds of:

15 Kettlebell burpees

2 Thrusters

1 Snatch

Thursday 131031

Three rounds for time of:

95 pound Overhead squat, 15 reps

15 L Pull-ups

95 pound Split-jerk, 15 reps

15 Knees to elbows

95 pound Hang clean, 15 reps

15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Tuesday 131029

Bent over barbell row 5-5-5-5-5 reps