Latest Wods

Saturday 091219

Five rounds for time of:

135 pound Thruster, 15 reps

Run 400 meters

Thursday 091217

Squat clean 1-1-1-1-1-1-1 reps

Wednesday 091216

For time:

21 Pull-ups

21 Handstand Push-ups

18 Pull-ups

18 Handstand Push-ups

15 Pull-ups

15 Handstand Push-ups

12 Pull-ups

12 Handstand Push-ups

9 Pull-ups

9 Handstand Push-ups

6 Pull-ups

6 Handstand Push-ups

3 Pull-ups

3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Tuesday 091215

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

Sunday 091213

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

Row 500 meters

25 Turkish Get-ups with a 60-pound dumbbell

Saturday 091212

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Friday 091211

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.

Wednesday 091209

Run 5K

Tuesday 091208

For time:

Run 800 meters

30 Hip/Back Extensions

30 GHD Sit-ups

30 Hip Extensions

30 Knees to Elbows

30 Back Extensions

30 AbMat Sit-ups

Monday 091207

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