Latest Wods

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Dave Lipson: 32/40-25/40-20/41-24/39-22/30 at 205lbs.

Austin Malleolo: 23/43-18/43-13/33-13/26-12/20 at 165lbs.

Spencer Hendel: 13/47-11/40-9/41-8/36-7/27 at 210lbs.

James Hobart: 16/46-13/45-10/40-9/22-8/27 at 175lbs.

Danny Nichols: 21/36-16/30-12/33-10/30-8/34 at 240lbs.

Post reps for both exercises in all rounds.

Compare to 110415.

Sunday 110918

Split Jerk 1-1-1-1-1-1-1 reps

Max Mormont 400lbs, Spencer Hendel 330lbs, Josh Everett 325lbs, James Hobart 315lbs, Austin Malleolo 305lbs, Gillian Formaneck 154lbs.

Post loads to comments.

Compare to 101227.

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.

James Hobart 429. Add your points and post them to comments.

Compare to 110409.

Friday 110916

Five rounds for time of:

35 Double-unders

Run 200 meters

Jesse Bazarnick 4:30, Tyler Hinz 5:15, Amy Power 5:38, Candice Ruiz 6:04.

Post time to comments.

Compare to 050804.

Wednesday 110914

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

Tuesday 110913

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Pat Barber: OHS 265lbs, FS 330lbs, BS 370lbs.

Elyse Umeda: OHS 185lbs, FS 195lbs, BS 255lbs.

Duncan Martin (age 13): OHS 85lbs, FS 115lbs, BS 145lbs.

Jack Marks (age 13): OHS 85lbs, FS 115lbs, BS 145lbs.

Post loads to comments.

Compare to 110317.

Monday 110912

Four rounds for time of:

Run 400 meters

95 pound Thruster, 15 reps

15 Pull-ups

Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs).

Post time to comments.

Saturday 110910

Tabata "Bottom to Bottom" Squat

Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Dave Leys 15/6:55. Post Tabata score and mile time to comments.

Compare to 101223.

Friday 110909

Resting 60 seconds between sets:

Deadlift 2-2-2-2-2-2-2-2-2-2

Thursday 110908

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents