Latest Wods

Friday 070406

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

65 pound Thruster, 10 reps

10 Pull-ups

Wednesday 070404

Three rounds for time:

12 Muscle-ups

30 Back extensions

Run 400 meters

Tuesday 070403

Clean & Jerk 1-1-1-1-1-1-1 reps

Angie

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Saturday 070331

Power clean 1-1-1-1-1-1-1-1-1-1 reps

Friday 070330

Run 5 K

Thursday 070329

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

Tuesday 070327

Front Squat 1-1-1-1-1-1-1 reps

Tabata Fight Gone Bad

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull 75 pounds (Reps)

Box Jump 20" box (Reps)

Push-press 75 pounds (Reps)

Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Michael

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups