"Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball … [Read more...] about Monday 130513
Main Site Daily WODs
Thursday 130509
"Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups … [Read more...] about Thursday 130509
Friday 130510
Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats Increase the load each round. Rest as necessary between rounds. … [Read more...] about Friday 130510
Monday 130506
"Nancy" 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps … [Read more...] about Monday 130506
Wednesday 130508
21-15-9 reps for time of: Handstand push-ups Pull-ups … [Read more...] about Wednesday 130508
Sunday 130505
Front Squat 10-10-10-10-10 reps … [Read more...] about Sunday 130505
Thursday 130502
For time: 100 L-Pull-ups … [Read more...] about Thursday 130502
Saturday 130504
"Elizabeth" 21-15-9 reps of: Clean 135 pounds Ring dips … [Read more...] about Saturday 130504
Sunday 130428
Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps … [Read more...] about Sunday 130428
Tuesday 130430
For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 65 pounds 25 L-pull-ups 50 Sit-ups … [Read more...] about Tuesday 130430