Run or Row 5K … [Read more...] about Monday 100222
Main Site Daily WODs
Tuesday 100223
"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep … [Read more...] about Tuesday 100223
Thursday 100225
Five rounds for reps of: 1 min Wall ball shots, 20 pound 1 min 15 foot rope climb Run 400m Rest Start each round exactly six minutes apart. Your rest period is whatever remains after the run. … [Read more...] about Thursday 100225
Thursday 100218
"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. … [Read more...] about Thursday 100218
Friday 100219
Five rounds for max reps of: 2/3 Body weight thruster Pull-ups … [Read more...] about Friday 100219
Sunday 100221
"Garrett" Three rounds for time of: 75 Squats 25 Ring handstand push-ups 25 L-pull-ups … [Read more...] about Sunday 100221
Monday 100215
For time: 155 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24 inch box 15 Muscle-ups 40 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300 feet Walking lunge with 45lb plate held overhead … [Read more...] about Monday 100215
Wednesday 100217
"Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". … [Read more...] about Wednesday 100217
Saturday 100213
1 rep-max Snatch Ten minute time limit, not including warm up. … [Read more...] about Saturday 100213
Sunday 100214
Max rounds and reps in eight minutes of: 4 Handstand push-ups 2 pood Kettlebell swing, 8 reps 12 GHD situps … [Read more...] about Sunday 100214