Shoulder Press 3-3-3-3-3-3-3 Jason Khalipa 215lbs, Eric Magee 210lbs, Austin Malleolo 180lbs. Post loads to comments. Compare to 100303. … [Read more...] about Thursday 100923
Main Site Daily WODs
Saturday 100925
"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 Saturday 100925
Sunday 100926
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed. … [Read more...] about Sunday 100926
Tuesday 100921
"Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Austin Malleolo 20:40 (GHD sit-ups), Kim Malz 23:39 (GHD sit-ups). Post time to comments. Compare to 091025. … [Read more...] about Tuesday 100921
Wednesday 100922
For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents Pat Barber 10:30, Peter Egyed 12:27, Chris Gosler 12:29, Kristan Clever 14:02 (24" box, 1.5pood KB, 25lb … [Read more...] about Wednesday 100922
Saturday 100918
Four rounds for time of: Row 500 meters Rest 3 minutes Austin Malleolo 1:28.2, 1:27.0, 1:28.5, 1:29.1. Graham Holmberg 1:31.0, 1:33.1, 1:34.5, 1:34.4 Rob Orlando 1:27.8, 1:34.8, 1:37.3, 1:38.2 Kim Malz 2:00.1, 2:02.0, 2:00.5, 2:00.2 Post times to comments. Compare to 100416. … [Read more...] about Saturday 100918
Sunday 100919
Complete five rounds of: Deadlift, 3 reps Max rep Handstand push-ups Austin Malleolo 495/24, 495/23, 495/20, 495/18, 495/18 Jason Khalipa 475/25, 475/22, 475/19, 475/16, 475/15 Pat Barber 413/25, 413/18, 413/19, 413/18, 413/15 Dave Lipson 555/21, 575/18, 585/15, 595(fail)/10, 475/10 Rob Orlando 535/22, 475/14, 500/12, 500/13 Elyse Umeda 235/15, 235/15, 235/15, 245/15, … [Read more...] about Sunday 100919
Friday 100917
Three rounds, 9-6-and 3 reps, for time of: 165 pound barbell Thrusters Muscle-Up Rob Orlando 2:44, Austin Malleolo 3:17, Graham Holmberg 3:41, Peter Egyed 3:54, Pat Sherwood 4:05, Mike McKenna 4:12, Kristan Clever 4:19 (115lbs), Heather Bergeron 5:29 (115lbs), Miranda Oldroyd 6:44 (115lbs). Post time to comments. … [Read more...] about Friday 100917
Tuesday 100914
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 Tuesday 100914
Wednesday 100915
"Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Kim Malz 32:57 (24" box, 14lb ball). Post time to comments. Compare to 100203. … [Read more...] about Wednesday 100915