"Lumberjack 20" 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 DB Squat Cleans (45lbs each) Run 400m Mat Frankel 21:21, Heather Bergeron 23:18 (193lb dead, 1.5 pood KB, 83lb OH squat, 24" box, 30lb DB), Elyse Umeda 24:55 (185lb dead, 1.5 … [Read more...] about Friday 101105
Main Site Daily WODs
Saturday 101106
Complete as many rounds as possible in 12 minutes of: 35 pound dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent Chris Spealler 15 rounds + 9 thruster, Dave Leys 13 rounds + 7 thruster, Laurie Galassi 12 rounds + 9 thruster (25lb), Pat Burke 11 rounds + 9 thruster (40lb), Austin Malleolo 10 rounds + 9 thruster (20' rope), Kevin Montoya 10 rounds + 7 thruster, Karianne … [Read more...] about Saturday 101106
Monday 101101
Five rounds for time of: 3 Muscle-up Handstand push-ups 10 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round. Austin Malleolo 12:53, Pat Barber 13:09, Chris Spealler 14:53 (5 MU-HSPU per round), Pat Burke 15:21, Peter Egyed 15:22, TJ Barber 16:23, Dave … [Read more...] about Monday 101101
Tuesday 101102
"Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Austin Malleolo 25:51. Jason Khalipa: 2:53, 3:05, 3:23, 3:46, 3:54 = 29:01. Kevin Montoya 31:29. Post times to comments. Compare to 100504. … [Read more...] about Tuesday 101102
Sunday 101031
155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable. Austin … [Read more...] about Sunday 101031
Thursday 101028
Run 5K Austin Malleolo 20:01, Karianne Dickson 21:07, Heather Bergeron 22:10. Post time to comments. Compare to 100728. … [Read more...] about Thursday 101028
Friday 101029
Complete as many rounds as possible 20 minutes of: 10 Wallball shots, 20 pound ball 10 GHD Sit-ups 10 Back extensions Austin Malleolo 16 rounds + 10 wall ball, Karianne Dickson 15 rounds (14lb ball), Kim Malz 11 rounds + 8 shots (20lb ball). Post rounds completed to comments. Compare to 090725. … [Read more...] about Friday 101029
Monday 101025
Ten rounds for load and time of: 1 Clean and Jerk 5 Pull-ups 10 Push-ups 15 Squats Heather Bergeron 155lbs in 12:45. Post load and time to comments. … [Read more...] about Monday 101025
Wednesday 101027
Complete as many rounds as possible 20 minutes of: 95 pound Squat snatch, 10 reps 10 Ring dips 10 Knees to elbows Austin Malleolo 10 rounds + 2 snatch, Dave Lipson 9 rounds, Karianne Dickson 8 rounds + 4 dips (65lbs). Post rounds completed to comments. … [Read more...] about Wednesday 101027
Sunday 101024
21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat Dave Lipson 3:24, Mike Giardina 5:07, Chris Spealler 5:09, Karianne Dickson 5:45 (155lb dead, 95lb OHS), Elyse Umeda 6:37 (155lb dead, 95lb OHS), Heather Bergeron 7:18 (155lb dead, 95lb OHS). Post time to comments. Compare to 100305. … [Read more...] about Sunday 101024