Latest Wods

Sunday 111030

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean is from the ground, power or squat.

Rich Froning: 335lb clean, 325lb bench, 360lb OHS

Aja Barto: 335lb clean, 325lb bench, 335lb OHS

Post total to comments.

Compare to 101204.

Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Tabata Fight Gone Bad

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Wednesday 111026

Complete as many rounds as possible in 20 minutes of:

3 Wall climbs

10 Up-downs

5 Parallette pass-throughs (forward + back = 1)

10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Kristan Clever 10 rounds + 5 up-downs, Whitney Heuser 8 rounds + 5 pass-throughs, Cara Hipskind 7 rounds + 10 up-downs, Rebecca Voigt 7 rounds + 7 up-downs.

Post rounds completed to comments.

Monday 111024

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, 1.5 pood

Right-arm Kettlebell snatch, 1.5 pood

Pull-ups

Bradshaw

"Bradshaw"

10 rounds for time of:

3 Handstand push-ups

225 pound Deadlift, 6 reps

12 Pull-ups

24 Double-unders

Jason Khalipa 11:43. Post time to comments.

Saturday 111022

Resting 60 seconds between sets:

Press 2-2-2-2-2-2-2-2-2-2

Thursday 111020

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

Wednesday 111019

2010 Northwest Regional Event 1

Three rounds for time of:

135 pound Overhead squat, 10 reps

50 Double-unders

Rich Froning 2:40, Elijah Muhammad 2:55, Connor Martin 3:01, Thomas Cox 3:15, Stacey Kroon 5:34 (99lb OHS), Camille Leblanc-Bazinet 6:48 (135lb OHS).

Post time to comments.

Compare to 110718.

Tuesday 111018

Five rounds for time of:

Run 200 meters

7 Muscle-ups

Run 200 meters

7 Handstand push-ups

Run 200 meters

30 second L-sit hold

Run 200 meters

20 One legged squats

Noah Gabriel Landis 37:47. Post time to comments.