Latest Wods

Tuesday 120612

For time:

Run 1600 meters

150 Double-unders

50 Burpees

Run 800 meters

100 Double-unders

35 Burpees

Run 400 meters

50 Double-unders

20 Burpees

Monday 120611

For time:

15 foot Rope climb, 5 ascents

145 pound Clean and jerk, 5 reps

15 foot Rope climb, 4 ascents

165 pound Clean and jerk, 4 reps

15 foot Rope climb, 3 ascents

185 pound Clean and jerk, 3 reps

15 foot Rope climb, 2 ascents

205 pound Clean and jerk, 2 reps

15 foot Rope climb, 1 ascent

225 pound Clean and jerk, 1 rep

Cindy

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Hope

"Hope"

Three rounds of:

Burpees

75 pound Power snatch

Box jump, 24" box

75 pound Thruster

Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

Hope workout scorecard - [pdf]

Thursday 120607

Front squat 3-3-3-3-3 reps

Wednesday 120606

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Monday 120604

21-15-9 reps for time of:

Hang squat clean, 50 pound dumbbells

Handstand push-ups

Nancy

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Saturday 120602

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

Use as many sets each minute as needed.

Thursday 120531

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep