21-15-9 reps for time of: GHD Wall ball, 10 pound ball Wallball "2-fer-1s", 20 pound ball Pat Barber 5:23, Cary Hair 5:53, Cara Hipskind 6:06. Post time to comments. … [Read more...] about Sunday 111113
Main Site Daily WODs
Tuesday 111115
Thruster 1-1-1-1-1-1-1 reps Josh Boultinghouse 305lbs, Stefan Niemczyk 275lbs, Owen Franks 260lbs, Maya Keenan-Gallagher 80lbs (age 11). Post loads to comments. Compare to 101020. … [Read more...] about Tuesday 111115
Wednesday 111109
"Grace" For time: 135 pound Clean and Jerk, 30 reps OR "Isabel" For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Grace: John McKay 1:19, Alyssa Ross (age 17, 95lbs) 3:15. Post your choice of girls and time and load to comments. Compare to 090508 or 110819. … [Read more...] about Wednesday 111109
Friday 111111
"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. … [Read more...] about Friday 111111
Monday 111107
Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) Spencer Hendel 9:54, Austin Malleolo 11:46. Post time to comments. Compare to 110722. … [Read more...] about Monday 111107
Tuesday 111108
"White" Five rounds for time of: 15' Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47, Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47. Post time to comments. … [Read more...] about Tuesday 111108
Saturday 111105
For time: Row 300 meters 135 pound Push press, 20 reps Row 300 meters 135 pound Push press, 15 reps Row 300 meters 135 pound Push press, 10 reps Row 300 meters 135 pound Push press, 5 reps Austin Malleolo 6:34, Chad Wittman 6:35. Post time to comments. … [Read more...] about Saturday 111105
Tuesday 111101
Set a cone at 20 meters. Five rounds for time of: 185 pound barbell Overhead walk, 40 meters 30 Wallball shots, 20 pound ball 95 pound barbells Farmer carry, 40 meters The barbells must be turned around the cone. … [Read more...] about Tuesday 111101
Thursday 111103
Seven rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round. Rebecca Voigt 8:00/875lbs, Kristan Clever 9:50/444lbs. Post time and total of all successful snatches to comments. Do not count missed reps. Compare to 110523. … [Read more...] about Thursday 111103
Friday 111104
For time: 25 GHD sit-ups 1 Muscle-up 20 GHD sit-ups 2 Muscle-ups 15 GHD sit-ups 3 Muscle-ups 10 GHD sit-ups 4 Muscle-ups 5 GHD sit-ups 5 Muscle-ups Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31, Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05. Post time to comments. … [Read more...] about Friday 111104