Latest Wods

Monday 090629

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Saturday 090627

Two rounds of:

Right arm barbell push-press 12 reps

Left arm deadlift 12 reps

Run 800 meters

Left arm barbell push-press 12 reps

Right arm deadlift 12 reps

Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Compare to 030716.

Nicole

"Nicole"

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

Run 400 meters

Max rep Pull-ups

Thursday 090625

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powerclean, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Tuesday 090623

Front squat 3-3-3-3-3 reps

Monday 090622

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Handstand push-ups

Sunday 090621

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Friday 090619

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

Handstand push-ups 5 reps

Bench press 135 pounds, 10 reps

Push press 95 pounds, 15 reps

Dips 20 reps

Thursday 090618

For time:

50 Wall-ball shots

50 Pull-ups

35 Wall-ball shots

35 Pull-ups

20 Wall-ball shots

20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Wednesday 090617

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps