Latest Wods

Monday 110509

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups

10 Wall ball shots, 20 pound ball

15 Kettlebell swings, 1.5 pood

Kim Malz 9 rounds + 4 pull-up (16lb ball, 1.5pood). Post rounds completed to comments.

Sunday 110508

Five rounds for time of:

95 pound Thruster, 15 reps

15 Bar-facing burpees

Saturday 110507

21-15-9 reps for time of:

24" Box jump

75 pound Power snatch

Chest to bar Pull-up

Josh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24" box, 75lbs), Lindsey Valenzuela 9:44 (24" box, 75lbs).

Post time to comments.

Griff

"Griff"

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Michael Winchester 10:13, Lance Cantu 10:16.

Post time to comments.

Compare to 100202.

Wednesday 110504

Front Squat 5-5-5-5-5 reps

Dave Lipson: 405, 415, 425, 430, 435lbs.

Post loads to comments.

Compare to 090109.

Jeremy

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Overhead squats

Burpees

Keegan Martin 3:53 (age 17), Duncan Martin 7:05 (45lbs, age 12), Jack Marks 7:23 (45lbs, age 12).

Post time to comments.

Compare to 080725.

Sunday 110501

Five rounds for time of:

15 Ring rows

155 pound Bench press, 15 reps

225 pound Back squat, 15 reps

Set up rings and box such that heels are at the height of the bottom of the rings.

Austin Malleolo 16:30, Chad Wittman 16:43.

Post time to comments.

Jackie

"Jackie"

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Moore

"Moore"

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

15 ft Rope Climb, 1 ascent

Run 400 meters

Max rep Handstand push-up

Wednesday 110427

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100 pound Thruster, 21 reps

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.