Latest Wods

Monday 101227

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

Dave Lipson 355lbs, Austin Malleolo 295lbs, Annie Thorisdottir 206lbs, Candice Ruiz 200lbs.

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Compare to 100902.

Bull

"Bull"

Two rounds for time of:

200 Double-unders

135 pound Overhead squat, 50 reps

50 Pull-ups

Run 1 mile

Kristan Clever 35:37 (95lbs), Austin Malleolo 40:10, Josh Courage 45:40, James Hobart 47:30, Kevin Montoya 48:32, Jason Ackerman 54:24.

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Friday 101224

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Annie Thorisdottir 4:49 (50Kg), Kristan Clever 5:55 (105lbs), Rebecca Voigt 6:55 (105lbs). Post time to comments.

Compare to 100408.

Thursday 101223

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!

Austin Malleolo 18/6:17.

Post Tabata score and mile time to comments.

Compare to 041117.

Randy

"Randy"

75 pound Power snatch, 75 reps for time.

Dave Lipson 2:40, Jeremy Thiel 2:50, Lisa Thiel 3:05 (45lbs), Austin Malleolo 3:22.

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Compare to 100603.

Monday 101220

Back Squat 3-3-3-3-3 reps

Dave Lipson 505lbs, Austin Malleolo 390lbs, Kristan Clever 270lbs, Rebecca Voigt 200lbs.

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Compare to 100829.

Nutts

"Nutts"

For time:

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10'

200 Double-unders

Run 400 meters with a 45lb plate

Kristan Clever 17:06 (205lb dead, 30" box, 16lb ball, 35lb plate), Jason Khalipa 17:28, Kevin Montoya 17:39, Rebecca Voigt 20:52 (205lb dead, 30" box, 16lb ball, 35lb plate).

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Compare to 100528.

Saturday 101218

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups

10 Ring Dips

95 pound Overhead squat, 15 reps

Kristan Clever 13 rounds + 5 Pull-up (65lbs), Karianne Dickson 9 rounds + 1 dip (65lbs), Rebecca Voigt 8 rounds + 2 dips (65lbs).

Post rounds completed to comments.

Thursday 101216

Three rounds of:

10 Weighted pull-ups

30 Back extensions

Kim Malz 3:28 with 20lb vest, Austin Malleolo 3:43 with 40lb vest, Kevin Montoya 3:56 with 40 lb vest, Tamaryn Venter 5:01 with 15kg DB, Connor Martin 5:38 with 24kg KB, Pat Barber 5:43 with 2 pood KB, Mark Rosen 6:37 with 50lb vest, Jake Cutting 7:11 with 24kg KB.

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Wednesday 101215

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

James Hobart: SP 167lbs, PP 217lbs, PJ 227lbs.

Kevin Montoya: SP 170lbs, PP 190lbs, PJ 190lbs.

Heather Bergeron: SP 110.5lbs, PP 145.5lbs, PJ 145.5lbs.

Mel Ockerby: SP 109lbs, PP 137lbs, PJ 137lbs.

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Compare to 091124.