Latest Wods

Monday 090615

Run 5 K

Saturday 090613

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

Sunday 090614

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Wednesday 090610

Back Squat 1-1-1-1-1-1-1 reps

Thursday 090611

Complete as many rounds as possible in 20 minutes of:

115-pound Hang clean, 15 reps

12 Ring dips

21 Sit-ups

Cindy

"Cindy"

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

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

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

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Sunday 090607

Five rounds for time of:

75 pound Thrusters, 21 reps

21 Double-unders

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Friday 090605

Deadlift 1-1-1-1-1-1-1 reps

Wednesday 090603

For time:

Run 800 meters

40 L pull-ups

Run 800 meters

40 Strict pull-ups

Run 800 meters

40 Kipping pull-ups