Latest Wods

Wednesday 090506

Push Jerk 1-1-1-1-1-1-1 reps

Tuesday 090505

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.

Monday 090504

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

Hansen

"Hansen"

Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Glute-ham sit-ups

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

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.

Tuesday 090428

Shoulder Press 1-1-1-1-1-1-1 reps

Monday 090427

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps

21 Ring dips

Sunday 090426

2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

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

95 pound Squat snatch

Chest to bar Pull-ups

Friday 090424

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups