Latest Wods

Friday 070323

Weighted pull-ups 1-1-1-1-1-1-1 reps

Thursday 070322

Push press 3-3-3-3-3-3-3 reps

Nasty Girls

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Monday 070319

Four rounds for time:

Run 400 meters

Rest 2 minutes

CrossFit Total

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

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

Thursday 070315

Deadlift 3-3-3-3-3-3-3 reps

Wednesday 070314

For time:

30 Handstand push-ups

10 Pull-ups

20 Handstand push-ups

20 Pull-ups

10 Handstand push-ups

30 Pull-ups

Tuesday 070313

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Sunday 070311

Three rounds for time of:

Row 1000 meters

95 lb Thruster, 21 reps