Latest Wods

Friday 130524

2013 CrossFit Games Regional Event 3

For time:

30 Burpee muscle-ups

Wednesday 130522

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

Omar

"Omar"

For time:

95 pound barbell Thrusters, 10

15 Bar-facing burpees

95 pound barbell Thrusters, 20

25 Bar-facing burpees

95 pound barbell Thrusters, 30

35 Bar-facing burpees

Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Saturday 130518

2013 CrossFit Games Regional Event 2

Complete the following in 7 minutes:

3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

Jackie

2013 CrossFit Games Regional Event 1

"Jackie"

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Thursday 130516

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Brehm

"Brehm"

For time:

15 foot Rope climb, 10 ascents

225 pound Back squat, 20 reps

30 Handstand push-ups

Row 40 calories

Kelly

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Sunday 130512

Clean and Jerk 1-1-1-1-1-1-1 reps