Latest Wods

Thursday 070419

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Wednesday 070418

Three rounds for time of:

Row 500 meters

75 pound Hang power snatch, 21 reps

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

Sunday 070415

Push Jerk 5-5-5-5-5 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

Thursday 070412

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Wednesday 070411

Run 5 K

Sunday 070408

Deadlift 1-1-1-1-1-1-1 reps

Saturday 070407

15-12, and 9 rep rounds of:

Back squat

Handstand push-up