Latest Wods

Tuesday 091013

"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

"Fran"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Friday 091009

Run 5 K

Thursday 091008

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

Row 250 meters

Sumo deadlift highpull 95 pounds, 21 reps

Pull-ups 15 reps

Wednesday 091007

Thruster 1-1-1-1-1-1-1 reps

Monday 091005

30 Muscle-ups for time

Sunday 091004

21-18-15-12-9-6 and 3 rep rounds of:

Power clean 95 pounds

Sit-ups

Back extensions

Saturday 091003

For time:

Run 800 meters

15 left-legged pistols

15 right-legged pistols

25 sit-ups

12 left-legged pistols

12 right-legged pistols

25 sit-ups

9 right-legged pistols

9 left legged pistols

25 sit-ups

Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Compare to 021130.

Thursday 091001

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 dumbbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents