Latest Wods

Friday 130510

Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang cleans

5 Dumbbell push presses

5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Thursday 130509

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Wednesday 130508

21-15-9 reps for time of:

Handstand push-ups

Pull-ups

Nancy

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Sunday 130505

Front Squat 10-10-10-10-10 reps

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Thursday 130502

For time:

100 L-Pull-ups

Wednesday 130501

Deadlift 3-3-3-3-3 reps

Tuesday 130430

For time:

100 ft Walking lunge

50 Push-ups

50 Double-unders

25 Knees to elbows

5 Rope climb, 15 ft

50 Box jump, 24 inch box

25 Overhead squats, 65 pounds

25 L-pull-ups

50 Sit-ups

Sunday 130428

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps