Latest Wods

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

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.

Sunday 071021

21, 15, and 9 rep rounds for time of:

95 pound Squat clean

L Pull-ups

95 pound Thruster

Handstand Push-ups

Saturday 071020

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Friday 071019

Run 10 K

Fran

"Fran"

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

95 pound Thruster

Pull-ups

Tuesday 071016

Run 10 K

Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Mary

"Mary"

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups

10 One legged squats

15 Pull-ups

Friday 071012

"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.