Latest Wods

Sunday 071230

5 rounds for time of:

500 meter Row

50 Squats

30 Back extensions

Friday 071228

Run 5K

Wednesday 071226

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Barbara

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Monday 071224

For time:

150 Burpees

Sunday 071223

Complete 3 rounds for time of:

Row 500 meters

Bodyweight Bench press, 30 reps

Joshie

"Joshie"

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

Badger

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Thursday 071220

Run or Row 5K

Fran

"Fran"

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

95 pound Thruster

Pull-ups