Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 15 Ring Push-ups Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground. … [Read more...] about Thursday 130110
Main Site Daily WODs
Saturday 130112
"Karen" For time: 150 Wallball shots, 20 pound ball Austin Medford 5:08, Rebecca Voigt 6:12 (14lb ball). Post time to comments. Compare to 110206. … [Read more...] about Saturday 130112
Sunday 130113
"Lynne" Five rounds for max reps of: Body weight bench press Pull-ups Rich Froning: 20/22-20/20-19/20-18/20-17/20 (195lb bench/strict pull-ups). Post reps for both exercises in all rounds. Compare to 120316. … [Read more...] about Sunday 130113
Sunday 130106
"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 Valerie Voboril 26 rounds (Cindy). Post your choice of girls and rounds completed to comments. Compare to 120610. … [Read more...] about Sunday 130106
Tuesday 130108
Split Jerk 1-1-1-1-1-1-1 reps Misiovala Tupe 315-325(f)-325-335-345-360-370lbs. Post loads to comments. Compare to 110918. … [Read more...] about Tuesday 130108
Wednesday 130109
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Jenny LaBaw 16:57 (20" box, 14lb ball). Post time to comments. Compare to 120802. … [Read more...] about Wednesday 130109
Friday 130104
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Graham Holmberg 2:04. Post time to comments. Compare to 120718. … [Read more...] about Friday 130104
Saturday 130105
Overhead Squat 3-3-3-3-3 reps Rich Froning 245-265-285-305-335(fail)lbs, Dan Bailey 215-225-235-245-275lbs, Talayna Fortunato 170-180-190-200-205lbs. Post loads to comments. Compare to 120907. … [Read more...] about Saturday 130105
Wednesday 130102
"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments. Compare to 120906. … [Read more...] about Wednesday 130102
Tuesday 130101
Five rounds for time of: 10 Toes to bar 75 pound Power snatch, 10 reps 10 Wall ball shots, 20 pound ball Marcus Hendren 6:33. Post time to comments. … [Read more...] about Tuesday 130101