Latest Wods

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.

Add your points and post them to comments.

Austin Malleolo 455, Kevin Houston 418. Compare to 100713.

Thursday 100923

Shoulder Press 3-3-3-3-3-3-3

Jason Khalipa 215lbs, Eric Magee 210lbs, Austin Malleolo 180lbs.

Post loads to comments.

Compare to 100303.

Wednesday 100922

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 dumbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

Pat Barber 10:30, Peter Egyed 12:27, Chris Gosler 12:29, Kristan Clever 14:02 (24" box, 1.5pood KB, 25lb DB clean, 16lb ball, 6 12' ascents), Austin Malleolo 14:36 (with 20lb vest), Heather Bergeron 14:51 (1.5pood, 25lb DB, 14lb ball), Tamaryn Venter 16:16 (1.5pood, 10Kg DB, 5Kg ball). Post time to comments.

Compare to 091001.

Tuesday 100921

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Austin Malleolo 20:40 (GHD sit-ups), Kim Malz 23:39 (GHD sit-ups).

Post time to comments.

Compare to 091025.

Sunday 100919

Complete five rounds of:

Deadlift, 3 reps

Max rep Handstand push-ups

Austin Malleolo 495/24, 495/23, 495/20, 495/18, 495/18

Jason Khalipa 475/25, 475/22, 475/19, 475/16, 475/15

Pat Barber 413/25, 413/18, 413/19, 413/18, 413/15

Dave Lipson 555/21, 575/18, 585/15, 595(fail)/10, 475/10

Rob Orlando 535/22, 475/14, 500/12, 500/13

Elyse Umeda 235/15, 235/15, 235/15, 245/15, 245/13

Tamaryn Venter 220/10, 220/9, 220/9, 220/9, 220/7

Kim Malz 205/8, 215/7, 225/7, 225/6, 230/6

Post loads and reps for each round to comments.

Saturday 100918

Four rounds for time of:

Row 500 meters

Rest 3 minutes

Austin Malleolo 1:28.2, 1:27.0, 1:28.5, 1:29.1.

Graham Holmberg 1:31.0, 1:33.1, 1:34.5, 1:34.4

Rob Orlando 1:27.8, 1:34.8, 1:37.3, 1:38.2

Kim Malz 2:00.1, 2:02.0, 2:00.5, 2:00.2

Post times to comments.

Compare to 100416.

Friday 100917

Three rounds, 9-6-and 3 reps, for time of:

165 pound barbell Thrusters

Muscle-Up

Rob Orlando 2:44, Austin Malleolo 3:17, Graham Holmberg 3:41, Peter Egyed 3:54, Pat Sherwood 4:05, Mike McKenna 4:12, Kristan Clever 4:19 (115lbs), Heather Bergeron 5:29 (115lbs), Miranda Oldroyd 6:44 (115lbs).

Post time to comments.

Kelly

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Kim Malz 32:57 (24" box, 14lb ball). Post time to comments.

Compare to 100203.

Tuesday 100914

Complete five rounds of:

On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps

15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Monday 100913

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters

45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25. Post time to comments.

Compare to 070913.