Latest Wods

Wednesday 121010

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

Tuesday 121009

Three rounds for time of:

45 pound GHD Bench press, 15 reps

25 Back extensions

Run 800 meters

Monday 121008

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

Saturday 121006

For time:

100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Friday 121005

Three rounds for time of:

135 pound Squat clean, 10 reps

20 Box jump, 24" box

Thursday 121004

Deadlift 5-5-5-5-5 reps

Tuesday 121002

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

Monday 121001

Run 5K

Sunday 120930

Five rounds for time of:

Row 500 meters

135 pound Bench press, 15 reps.

Friday 120928

Three rounds for time of:

100 meter Walking lunge

Handstand walk 20 meters

50 Kettlebell swings, 1 pood