"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups … [Read more...] about Thursday 131114
Main Site Daily WODs
Saturday 131109
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed. … [Read more...] about Saturday 131109
Sunday 131110
21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat … [Read more...] about Sunday 131110
Tuesday 131105
2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint … [Read more...] about Tuesday 131105
Wednesday 131106
Muscle snatch 1-1-1-1-1 reps Power snatch 3-3-3-3-3 reps Snatch 5-5-5-5-5 reps … [Read more...] about Wednesday 131106
Friday 131108
2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders … [Read more...] about Friday 131108
Saturday 131102
Five rounds for time of: 10 Wall climbs 10 Toes to bar 20 Box jumps, 24" box For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position. … [Read more...] about Saturday 131102
Monday 131104
"Lynne" Five rounds for max reps of: Body weight bench press Pull-ups … [Read more...] about Monday 131104
Thursday 131031
Three rounds for time of: 95 pound Overhead squat, 15 reps 15 L Pull-ups 95 pound Split-jerk, 15 reps 15 Knees to elbows 95 pound Hang clean, 15 reps 15 Back extensions, with 25 pounds Hold 25 pound plate or dumbbell to chest for back extensions. … [Read more...] about Thursday 131031
Friday 131101
Five rounds of: 15 Kettlebell burpees 2 Thrusters 1 Snatch … [Read more...] about Friday 131101