Main Site Daily WODs

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Box Jump Burpee Double-Under Kettlebell Swing Lunge Pull-Up Push Press Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Back Extension/Hip Extension Wods Box Jump Wods Burpee Wods Double-Under Wods Kettlebell Swing Wods Lunge Wods Pull-Up Wods Push Press Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Friday 081017

Cindy

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Wod Type: Main Site Daily WODs

Movements: Air Squat Handstand Push-Up Pistol Pull-Up Push-Up

Air Squat Wods Handstand Push-Up Wods Pistol Wods Pull-Up Wods Push-Up Wods

Competitions:

Source: www.crossfit.com

Monday 081020

Monday 081020

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Wod Type: Main Site Daily WODs

Movements: Clean Sumo Deadlift High-Pull Thruster

Clean Wods Sumo Deadlift High-Pull Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Sunday 081012

Sunday 081012

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Strict Press (Shoulder Press)

Back Extension/Hip Extension Wods Strict Press (Shoulder Press) Wods

Competitions:

Source: www.crossfit.com

Monday 081013

Monday 081013

Deadlift 3-3-3-3-3 reps

Wod Type: Main Site Daily WODs

Movements: Deadlift

Deadlift Wods

Competitions:

Source: www.crossfit.com

Tuesday 081014

Tuesday 081014

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Wod Type: Main Site Daily WODs

Movements: Air Squat Clean GHD Sit-Up

Air Squat Wods Clean Wods GHD Sit-Up Wods

Competitions:

Source: www.crossfit.com