Saturday 140712 Saturday 140712For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats. Wod Type: Main Site Daily WODsNo Equipment (Home Wods)Movements: Air SquatHandstand HoldHandstand Push-UpHandstand WalkAir Squat WodsHandstand Hold WodsHandstand Push-Up WodsHandstand Walk WodsCompetitions: Source: www.crossfit.com
Tuesday 140708 Tuesday 140708For time: 50 pull-ups 50 push-ups 50 GHD sit-ups 50 back extensions 50 wall-ball shots, 20-lb. ball 50 box jumps, 24-inch Wod Type: Main Site Daily WODsMovements: Back Extension/Hip ExtensionBox JumpGHD Sit-UpPull-UpPush-UpWall Ball ShotBack Extension/Hip Extension WodsBox Jump WodsGHD Sit-Up WodsPull-Up WodsPush-Up WodsWall Ball Shot WodsCompetitions: Source: www.crossfit.com
Thursday 140710 Thursday 140710For time: 15-ft. rope climbs, 10 ascents 100-meter walking lunge 50 dips 100-meter walking lunge 10 muscle-ups Wod Type: Main Site Daily WODsMovements: Dip/Ring Dip/Tricep DipLungeMuscle-UpRope ClimbDip/Ring Dip/Tricep Dip WodsLunge WodsMuscle-Up WodsRope Climb WodsCompetitions: Source: www.crossfit.com
Monday 140707 Monday 140707Muscle clean 1-1-1-1-1 reps Power clean 3-3-3-3-3 reps Clean 5-5-5-5-5 reps Wod Type: Main Site Daily WODsMovements: CleanClean WodsCompetitions: Source: www.crossfit.com
Friday 140704 BellBell 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps Wod Type: Main Site Daily WODsMovements: DeadliftFront SquatPull-UpDeadlift WodsFront Squat WodsPull-Up WodsCompetitions: Source: www.crossfit.com
Sunday 140706 Sunday 1407065 rounds for time of: Swim 200 meters Rest 2 minutes Wod Type: Main Site Daily WODsMovements: Swim/SwimmingSwim/Swimming WodsCompetitions: Source: www.crossfit.com
Wednesday 140702 Wednesday 14070210 rounds for time of: 5 pull-ups 5 push-ups 5 rounds for time of: 10 GHD sit-ups 10 back extentions 2 rounds for time of: 25 wall-ball shots, 20-lb. ball 25 box jumps, 24-inch Rest as needed between couplets. Post time for each couplet to comments. Wod Type: Main Site Daily WODsMovements: Back Extension/Hip ExtensionBox JumpGHD Sit-UpPull-UpPush-UpWall Ball ShotBack Extension/Hip Extension WodsBox Jump WodsGHD Sit-Up WodsPull-Up WodsPush-Up WodsWall Ball Shot WodsCompetitions: Source: www.crossfit.com
Thursday 140703 Thursday 1407035 rounds for time of: 45-lb. barbell Turkish get-ups, 21 reps Run 400 meters Wod Type: Main Site Daily WODsMovements: Run/RunningTurkish Get-UpRun/Running WodsTurkish Get-Up WodsCompetitions: Source: www.crossfit.com
Saturday 140628 WykWyk 5 rounds for time: 225-lb. front squats, 5 reps 15-foot rope climbs, 5 ascents Run 400 meters with a 45-lb. plate Wod Type: Main Site Daily WODsMovements: Front SquatRope ClimbRun/RunningFront Squat WodsRope Climb WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Sunday 140629 Sunday 140629For time: Swim 1,000 meters Wod Type: Main Site Daily WODsMovements: Swim/SwimmingSwim/Swimming WodsCompetitions: Source: www.crossfit.com