Latest Wods

Monday 121203

Complete as many rounds as possible in 15 minutes of:

8 Ring dips

10 Box jumps, 24" box

95 pound barbell Overhead walking lunge, 12 steps

Saturday 121201

For time:

20 Wall ball shots, 20 pound ball

20 Sit-ups

20 Box jump, 24" box

20 Push-ups

135 pound Clean, 20 reps

20 Double-unders

20 Thrusters, 35 pound dumbbells

20 Pull-ups

95 pound Overhead squat, 20 reps

20 Kettlebell swings, 1.5 poods

95 pound Push press, 20 reps

20 Dips

95 pound Sumo deadlift high pull, 20 reps

20 Burpees

135 pound Back squat, 20 reps

20 GHD sit-ups

20 Walking lunge steps

135 pound Deadlift, 20 reps

20 Knees to elbows

135 pound Front squat, 20 reps

Friday 121130

Weighted pull-ups 3-3-3-3-3 reps

Fight Gone Bad!

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 110917.

Tuesday 121127

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Monday 121126

Three rounds for time of:

10 Weighted toes-to-bar, 8 pound ball

Row 200 meters with straight legs

10 Rower-facing burpees

Row 200 meters with straight arms

Sunday 121125

For time:

5 Front squats

25 pull-ups

4 Front squats

20 pull-ups

3 Front squats

15 pull-ups

2 Front squats

10 pull-ups

1 Front squat

5 pull-ups

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Thursday 121122

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

Weston

"Weston"

Five rounds for time of:

Row 1000 meters

200 meter Farmer carry, 45 pound dumbbells

45 pound dumbbell Waiter walk, 50 meters, Right arm

45 pound dumbbell Waiter walk, 50 meters, Left arm