Latest Wods

Tuesday 100720

Complete as many rounds as possible in seven minutes of:

315 pound Deadlift, 7 reps

20 meter Sprint

14 One legged squats

21 Double-unders

20 meter Sprint

Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under, Annie Thorisdottir 5 rounds + 7 squats (205lb deadlift). Post rounds completed to comments.

Monday 100719

For time:

Run 1200 meters

63 Kettlebell swings, 1.5 pood

36 Pull-ups

Run 800 meters

42 Kettlebell swings, 1.5 pood

24 Pull-ups

Run 400 meters

21 Kettlebell swings, 1.5 pood

12 Pull-ups

Graham Holmberg 16:59, Annie Thorisdottir 17:53. Post time to comments.

Amanda

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:

Muscle-up

135 pound Squat snatch

Friday 100716

Deadlift 1-10-1-20-1-30 reps

Thursday 100715

For 20 minutes:

Run 400 meters

Rest precisely the time of the previous run

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.

Compare to 100117.

Monday 100712

"Joshie"

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

Sunday 100711

Five rounds for time of:

135 pound Thruster, 15 reps

Run 400 meters

Johnson

"Johnson"

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

245 pound Deadlift, 9 reps

8 Muscle-ups

155 pound Squat clean, 9 reps

Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift, 105lb clean). Post rounds completed to comments.

Thursday 100708

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

Chris Spealler 6:42, Eric O'Connor 7:01. Post time to comments.

Compare to 090821