Latest Wods

Friday 090821

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

"Karen"

"Karen"

For time:

150 Wallball shots, 20 pound ball

Tuesday 090818

Push Press 1-1-1-1-1-1-1 reps.

Monday 090817

Double-under for 2 minutes

Sit-up for 2 minutes

Double-under for 90 seconds

Sit-up for 90 seconds

Double-under for 1-minute

Sit-up for 1-minute

Double-under for 30 seconds

Sit-up for 30 seconds

Sunday 090816

"Ryan"

Five rounds for time of:

7 Muscle-ups

21 Burpees

Friday 090814

Front squat 1-1-1-1-1-1-1 reps

Thursday 090813

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Monday 090810

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.