Main Site Daily WODs

For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood

Chris Spealler 14:12, Mary Lampas 15:04 (65lb, 75lb, 95lb Thrusters, 1 pood Kettlebell). Post time to comments.

Wod Type: Main Site Daily WODs

Movements: Kettlebell Swing Rope Climb Row (Rowing)Thruster

Kettlebell Swing Wods Rope Climb Wods Row (Rowing) Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Wednesday 100609

Wednesday 100609

Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Mike Burke 8.0 rounds. Post rounds and fractions of rounds to comments.

Wod Type: Main Site Daily WODs

Movements: Double-Under Front Squat Pull-Up

Double-Under Wods Front Squat Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Sunday 100606

Sunday 100606

South Central Regional Event 4

For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters

Deric Maruquin 4:54, Candice Ruiz 10:41 (105lb clean). Post time to comments.

Wod Type: Main Site Daily WODs

Movements: Air Squat Clean Handstand Push-Up Muscle-Up Run/Running

Air Squat Wods Clean Wods Handstand Push-Up Wods Muscle-Up Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Wednesday 100602

Wednesday 100602

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Wod Type: Main Site Daily WODs No Equipment (Home Wods)

Movements: Run/Running

Run/Running Wods

Competitions:

Source: www.crossfit.com

Thursday 100603

Randy

"Randy"

75 pound Power snatch, 75 reps for time.

Wod Type: Main Site Daily WODs

Movements:

Competitions:

Source: www.crossfit.com

Saturday 100605

Saturday 100605

Northeast Regional Event 1

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

Rob Orlando 3:44 (4:00 at the Regional but did it again), Stacey Kroon 5:56 (95lb OH squat). Post time to comments.

Wod Type: Main Site Daily WODs

Movements: Air Squat Overhead Squat Pull-Up

Air Squat Wods Overhead Squat Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Sunday 100530

The Seven

"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

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.

Wod Type: Main Site Daily WODs

Movements:

Competitions:

Source: www.crossfit.com