Three rounds for time of: 60 seconds L-sit 45 pound barbell Good mornings, 30 reps 60 Abmat sit-ups 25 pound plate Back Extensions, 30 reps For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together. … [Read more...] about Wednesday 100526
Main Site Daily WODs
Friday 100528
"Nutts" For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments. … [Read more...] about Friday 100528
Saturday 100529
"Arnie" With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Matt Chan 25:06. Bill Grundler 25:49, Moe Kelsey 29:46, Graham Holmberg 36:31, Jeff Tincher 44:31. Jeff Vale 48:46. Post time to comments. … [Read more...] about Saturday 100529
Monday 100524
Back Squat 5-5-5-5-5 reps … [Read more...] about Monday 100524
Tuesday 100525
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups … [Read more...] about Tuesday 100525
Saturday 100522
"J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups … [Read more...] about Saturday 100522
Friday 100521
Four rounds for time of: Run 400 meters 50 Squats … [Read more...] about Friday 100521
Monday 100517
"Tommy V" For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents … [Read more...] about Monday 100517
Tuesday 100518
"Annie" 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups … [Read more...] about Tuesday 100518
Thursday 100520
For Time: 185 pound barbell, Shoulder to overhead, 20 reps 40 Burpees Partition as needed, any order. Craig Knight 2:42. Jason Khalipa 2:55. Elyse Umeda 3:13. Post time to comments. … [Read more...] about Thursday 100520