Latest Wods

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

Saturday 081018

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Thursday 081016

Snatch 1-1-1-1-1-1-1 reps

Tuesday 081014

For time:

135 lb Squat clean, 10 reps

50 GHD Sit-ups

135 lb Squat clean, 8 reps

40 GHD Sit-ups

135 lb Squat clean, 6 reps

30 GHD Sit-ups

135 lb Squat clean, 4 reps

20 GHD Sit-ups

135 lb Squat clean, 2 reps

10 GHD Sit-ups

Monday 081013

Deadlift 3-3-3-3-3 reps

Sunday 081012

Seven rounds for time of:

75 pound Shoulder Press, 21 reps

21 Back extensions

Mr. Joshua

"Mr. Joshua"

Five rounds for time of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps

Erin

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Ryan

"Ryan"

Five rounds for time of:

7 Muscle-ups

21 Burpees

Monday 081006

Weighted pull-ups 1-1-1-1-1-1-1 reps