Latest Wods

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Jason

"Jason"

For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

Wednesday 070801

For time:

50 Ring Dips

Run 400 meters

50 Push-ups

Run 400 meters

50 Handstand push-ups

Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Tuesday 070731

For time:

Run 800 meters

40 L pull-ups

Run 800 meters

40 Strict pull-ups

Run 800 meters

40 Kipping pull-ups

Sunday 070729

Five rounds for time of:

Run 400 meters

25 Back extensions

Saturday 070728

Complete as many rounds in 20 minutes as you can of:

10 L-pull-ups

15 Glute-ham developer sit-ups

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Wednesday 070725

Run 5 K

Tuesday 070724

Push Jerk 3-3-3-3-3-3-3 reps

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