Latest Wods

Sunday 050814

Five rounds for time of:

25 Wallball shots, 20 pound ball - 10 foot target

30 Pull-ups

"Nancy"

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Thursday 050811

Deadlift 3-2-2-2-1-1-1-1-1 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

Monday 050808

21-18-15-12-9-6 and 3 rep rounds for time of:

Back Extension

Pull-up

Push-up

Saturday 050806

Push press 3-2-2-2-1-1-1-1-1 reps

Sunday 050807

Weighted Tabata Squats

150 Sit-ups

Perform the Tabata Squats holding a 10, 25, or 45 pound plate to your chest.

Report score and load selected to comments. Attempt the sit-ups in a single set and report success to comments.

Thursday 050804

Five rounds for time of:

35 Double-unders

Run 200 meters

"Jackie"

"Jackie"

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

“Elizabeth”

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds

Ring dips