"The Seven" Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups Kristan Clever 22:58 (98lb thruster, 205lb dead, 1.5pood KB), Heather Bergeron 26:10 (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril 29:37 (95lb, 205lb, 1.5pood), Mel Ockerby 30:12 (95lb, 170lb, … [Read more...] about Saturday 100911
Main Site Daily WODs
Monday 100913
Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted Pull-ups For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great. Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25. Post time to comments. Compare to 070913. … [Read more...] about Monday 100913
Thursday 100909
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments. Compare to 100525. … [Read more...] about Thursday 100909
Friday 100910
"Helton" Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees Graham Holmberg 27:49 (53lb kettlebells). Post time to comments. … [Read more...] about Friday 100910
Sunday 100905
"Severin" 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments. … [Read more...] about Sunday 100905
Monday 100906
Overhead Squat 3-3-3-3-3 reps Dave Lipson 345lbs, Jason Khalipa 295lbs, Peter Egyed 250lbs, Kristan Clever 195lbs, Rebecca Voigt 175lbs, Elyse Umeda 165lbs. Post loads to comments. Compare to 090828. … [Read more...] about Monday 100906
Tuesday 100907
Five rounds for time of: Row 250 meters 135 pound Front squat, 10 reps 15 GHD Sit-ups 20 Box jumps, 24 inch box Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lbs, 20" box), Rory McKernan 15:27, Peter Egyed 16:24, Elyse Umeda 16:35 (95lbs, 20" box), Kim Malz 22:44 (105lbs, 24" box). Post times to comments. … [Read more...] about Tuesday 100907
Wednesday 100901
Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Mikko Salo 16 rounds + 3 SDHP, Elyse Umeda 13 rounds + 5 thruster (65lbs), Michael Giardina 13 rounds, Ken Gall 12 rounds + 5 thruster, EvaClaire Synkowski 12 rounds + 3 thruster (65lbs), Kim Malz 12 rounds + 1 thruster … [Read more...] about Wednesday 100901
Thursday 100902
Split Jerk 1-1-1-1-1-1-1 reps Dave Lipson 340lbs, Jason Khalipa 335lbs, Eric Magee 325lbs, Rich Froning Jr. 317lbs, Chuck Carswell 308lbs, James Hobart 305lbs, Graham Holmberg 280lbs, Kristan Clever 215lbs, EvaClaire Synkowski 187lbs. Post loads to comments. Compare to 100331. … [Read more...] about Thursday 100902
Friday 100903
"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Chris Spealler 11:33 (210/140/105lbs), Rob Orlando 9:24 (277/185/138lbs, power clean), Mike McKenna 11:03 (255/170/127lbs, power clean), Graham Holmberg 17:37 (280/185/140 lbs), Kristan Clever 18:34 … [Read more...] about Friday 100903