Latest Wods

Sunday 110123

Three rounds for time of:

275 pound Deadlift, 10 reps

50 Double-unders

Friday 110121

For time:

21 L-pull-ups

20 One legged squats, alternating legs

18 L-pull-ups

16 One legged squats, alternating legs

15 L-pull-ups

12 One legged squats, alternating legs

12 L-pull-ups

8 One legged squats, alternating legs

Kevin Montoya 9:13, Kristan Clever 13:21, Pam Eamranond 21:56, Rebecca Voigt 27:11.

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Compare to 040712.

Thursday 110120

Snatch 1-1-1-1-1-1-1 reps

Jake Rubash 247lbs, Josh Everett 245lbs, Michael Giardina 243lbs, Brandon Pastorek 243lbs, Brandon Phillips 235lbs, Rob Miller 225lbs, Kristan Clever 155lbs, Katie Hogan 155lbs, Rebecca Voigt 120lbs.

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Compare to 100325.

Wednesday 110119

Five rounds for time of:

Run 400 meters

20 Burpees

15 Two-hand dumbbell Bent over row, 50 pounds each

Josh Everett 16:01, Kevin Montoya 16:29, Austin Malleolo 17:08, Lance Cantu 17:40, Kristan Clever 17:45 (35lb), Jeremy Thiel 17:48, Brandon Pastorek 18:17, Rebecca Voigt 18:20 (35lb), Katie Hogan 19:59 (35lb).

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Monday 110117

Five rounds of:

15' Rope climb, max reps in 3 minutes

Kevin Montoya: 13, 11, 9, 8, 9.

Lance Cantu: 12, 8, 9, 8, 7.

Candice Ruiz: 8, 7, 7, 6, 5.

Brandon Pastorek: 8, 7, 6, 6, 6.

Michelle Benedict: 6, 6, 6, 5, 5.

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Sunday 110116

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).

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Compare to 100613.

Thursday 110113

Five rounds of:

20 GHD Sit-ups

5 Push jerk

Michelle Kinney 5:52 with 115lbs, Kim Malz 6:41 with 115lbs, Michelle Benedict 7:01 with 105lbs, Kristan Clever 8:55 with 160lbs, Rob Orlando 9:07 with 230lbs, Rebecca Voigt 10:58 with 155lbs.

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Wednesday 110112

Complete as many rounds as possible in 15 minutes of:

Row 250 meters

25 Push-ups

Josh Everett 9 rounds + 129 meters, Rob Miller 8 rounds + 20 push-up, Kristan Clever 8 rounds, Kevin Montoya 7 rounds + 19 push-up, Michael Giardina 7 + 241 meter.

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Tuesday 110111

Three rounds for time of:

6 Muscle-ups

30 Wallball shots, 20 pound ball

12 Handstand push-ups

135 pound Power clean, 15 reps

Chris Spealler 9:45, Kevin Montoya 13:33, Michael Giardina 13:36, Kristan Clever 13:59 (16lb ball, 95lb clean), Brandon Phillips 17:18, Lance Cantu 18:36, Jeremy Thiel 19:47, Lindsey Smith 20:13 (14lb ball, 95lb clean), Laura Demarco 20:59 (14lb ball, 95lb clean).

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