Latest Wods

Friday 090327

10 rounds for time of:

10 Pull-ups

10 Ring dips

Wednesday 090325

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

Thursday 090326

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Karen

"Karen"

For time:

150 Wallball shots, 20 pound ball

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Saturday 090321

For time:

225 pound Deadlift, 21 reps

Run 800 meters

225 pound Deadlift, 15 reps

Run 800 meters

225 pound Deadlift, 9 reps

Run 800 meters

Thursday 090319

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.

Wednesday 090318

Split Jerk 1-1-1-1-1-1-1 reps

Tuesday 090317

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Saturday 090314

Five rounds for time of:

155 pound Hang squat clean, 9 reps

15 ft Rope climb, legless, 3 ascents