10 rounds for time of: 10 Pull-ups 10 Ring dips … [Read more...] about Friday 090327
Main Site Daily WODs
Sunday 090329
"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is … [Read more...] about Sunday 090329
Sunday 090322
"Lynne" Five rounds for max reps of: Body weight bench press Pull-ups … [Read more...] about Sunday 090322
Monday 090323
"Karen" For time: 150 Wallball shots, 20 pound ball … [Read more...] about Monday 090323
Thursday 090326
Four rounds, each for time of: 800 meter run Rest as needed between efforts. … [Read more...] about Thursday 090326
Wednesday 090325
Front squat 3-3-3-3-3 reps … [Read more...] about Wednesday 090325
Thursday 090319
Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. … [Read more...] about Thursday 090319
Saturday 090321
For time: 225 pound Deadlift, 21 reps Run 800 meters 225 pound Deadlift, 15 reps Run 800 meters 225 pound Deadlift, 9 reps Run 800 meters … [Read more...] about Saturday 090321
Tuesday 090317
"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. … [Read more...] about Tuesday 090317
Wednesday 090318
Split Jerk 1-1-1-1-1-1-1 reps … [Read more...] about Wednesday 090318