Complete as many rounds as possible in 15 minutes of: 8 Ring dips 10 Box jumps, 24" box 95 pound barbell Overhead walking lunge, 12 steps … [Read more...] about Monday 121203
Main Site Daily WODs
Tuesday 121204
Five rounds for time of: 50 Double-unders 185 pound Push jerk, 10 reps Rest 1 minute … [Read more...] about Tuesday 121204
Thursday 121129
"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is … [Read more...] about Thursday 121129
Friday 121130
Weighted pull-ups 3-3-3-3-3 reps … [Read more...] about Friday 121130
Saturday 121201
For time: 20 Wall ball shots, 20 pound ball 20 Sit-ups 20 Box jump, 24" box 20 Push-ups 135 pound Clean, 20 reps 20 Double-unders 20 Thrusters, 35 pound dumbbells 20 Pull-ups 95 pound Overhead squat, 20 reps 20 Kettlebell swings, 1.5 poods 95 pound Push press, 20 reps 20 Dips 95 pound Sumo deadlift high pull, 20 reps 20 Burpees 135 pound Back squat, 20 reps 20 GHD sit-ups 20 … [Read more...] about Saturday 121201
Sunday 121125
For time: 5 Front squats 25 pull-ups 4 Front squats 20 pull-ups 3 Front squats 15 pull-ups 2 Front squats 10 pull-ups 1 Front squat 5 pull-ups … [Read more...] about Sunday 121125
Monday 121126
Three rounds for time of: 10 Weighted toes-to-bar, 8 pound ball Row 200 meters with straight legs 10 Rower-facing burpees Row 200 meters with straight arms … [Read more...] about Monday 121126
Tuesday 121127
"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep … [Read more...] about Tuesday 121127
Friday 121123
"Diane" 21-15-9 reps of: 225 pound Deadlift Handstand push-ups … [Read more...] about Friday 121123
Wednesday 121121
"Weston" Five rounds for time of: Row 1000 meters 200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell Waiter walk, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm … [Read more...] about Wednesday 121121