Latest Wods

Sunday 070211

Back Squat 3-3-3-3-3-3-3 reps

Saturday 070210

For time:

20 inch Box jump, 50 reps

Rope climb, 5 ascents

1.5 pood Kettlebell swing, 50 reps

50 sit-ups

40 pound dumbbell Hang power clean, 50 reps

800 meter Run

50 Back extensions

Friday 070209

Run 10K

Jackie

"Jackie"

For time:

1000 meter Row

45 pound Thruster, 50 reps

30 Pull-ups

Tuesday 070206

4 rounds for time of:

20 pound Wallball, 25 shots

Walking lunges, 100 feet

15 foot Rope climb, 3 ascents

Monday 070205

Back squat 5-5-5-5-5 reps

Friday 070202

For time:

225 pound Deadlift, 21 reps

Run 800 meters

225 pound Deadlift, 15 reps

Run 800 meters

225 pound Deadlift, 9 reps

Run 800 meters

Saturday 070203

30 Muscle-ups for time

Fran

"Fran"

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

95 pound Thruster

Pull-ups

Tuesday 070130

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