For time: 50 Wall-ball shots 50 Pull-ups 35 Wall-ball shots 35 Pull-ups 20 Wall-ball shots 20 Pull-ups Use 20 pound medicine ball launched to a target ten feet above the ground. … [Read more...] about Thursday 090618
Main Site Daily WODs
Saturday 090613
Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups … [Read more...] about Saturday 090613
Monday 090615
Run 5 K … [Read more...] about Monday 090615
Wednesday 090610
Back Squat 1-1-1-1-1-1-1 reps … [Read more...] about Wednesday 090610
Sunday 090614
"Nasty Girls" 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps … [Read more...] about Sunday 090614
Thursday 090611
Complete as many rounds as possible in 20 minutes of: 115-pound Hang clean, 15 reps 12 Ring dips 21 Sit-ups … [Read more...] about Thursday 090611
Sunday 090607
Five rounds for time of: 75 pound Thrusters, 21 reps 21 Double-unders … [Read more...] about Sunday 090607
Tuesday 090609
"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR "Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups … [Read more...] about Tuesday 090609
Friday 090605
Deadlift 1-1-1-1-1-1-1 reps … [Read more...] about Friday 090605
Saturday 090606
"Lynne" Five rounds for max reps of: Body weight bench press Pull-ups … [Read more...] about Saturday 090606