3 rounds for time of: 50 walking-lunge steps 100-ft. handstand walk 150 double-unders … [Read more...] about Wednesday 150114
Main Site Daily WODs
Sunday 150111
Tabata This! Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata pull-up Rest 1 minute Tabata push-up Rest 1 minute Tabata sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories." … [Read more...] about Sunday 150111
Thursday 150108
Complete as many rounds as possible in 12 minutes of: 35-lb. dumbbell thrusters, 9 reps 15-foot rope climb, 1 ascent … [Read more...] about Thursday 150108
Saturday 150110
Overhead squat 5-5-5-5-5 reps … [Read more...] about Saturday 150110
Saturday 150103
4 rounds, each for time of: 800-meter run Rest as needed between efforts. … [Read more...] about Saturday 150103
Sunday 150104
Grace 135-lb. clean and jerks, 30 reps Use 95 lb., 65 lb. or a broomstick as needed, and post time and load to comments. Compare to 090508. … [Read more...] about Sunday 150104
Tuesday 150106
CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep … [Read more...] about Tuesday 150106
Wednesday 150107
Helen 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups … [Read more...] about Wednesday 150107
Wednesday 141231
5 rounds for time of: 20 strict ring dips 135-lb. thrusters, 14 reps There should be no bend of the leg or hip in the strict ring dip. … [Read more...] about Wednesday 141231
Friday 150102
Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats OR Mary Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups … [Read more...] about Friday 150102