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. Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russell Berger 16:37. Post time to comments. Compare to 061004. … [Read more...] about Monday 111031
Main Site Daily WODs
Thursday 111027
"Tabata Fight Gone Bad" Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: 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) There is no additional rest between exercises. Each … [Read more...] about Thursday 111027
Friday 111028
"Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. … [Read more...] about Friday 111028
Sunday 111030
Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Rich Froning: 335lb clean, 325lb bench, 360lb OHS Aja Barto: 335lb clean, 325lb bench, 335lb OHS Post total to comments. Compare to 101204. … [Read more...] about Sunday 111030
Sunday 111023
"Bradshaw" 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders Jason Khalipa 11:43. Post time to comments. … [Read more...] about Sunday 111023
Monday 111024
21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups … [Read more...] about Monday 111024
Wednesday 111026
Complete as many rounds as possible in 20 minutes of: 3 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) 10 Grasshoppers (right + left = 1) For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For … [Read more...] about Wednesday 111026
Wednesday 111019
2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders Rich Froning 2:40, Elijah Muhammad 2:55, Connor Martin 3:01, Thomas Cox 3:15, Stacey Kroon 5:34 (99lb OHS), Camille Leblanc-Bazinet 6:48 (135lb OHS). Post time to comments. Compare to 110718. … [Read more...] about Wednesday 111019
Thursday 111020
Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds … [Read more...] about Thursday 111020
Saturday 111022
Resting 60 seconds between sets: Press 2-2-2-2-2-2-2-2-2-2 … [Read more...] about Saturday 111022