"Nasty Girls" 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps … [Read more...] about Friday 080829
Main Site Daily WODs
Saturday 080823
For time: Run 800 meters 95 pound Shoulder press, 21 reps Run 800 meters 95 pound Push press, 21 reps Run 800 meters 95 pound Push Jerk, 21 reps … [Read more...] about Saturday 080823
Monday 080825
"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 Monday 080825
Tuesday 080826
Front Squat 10-10-10-10-10 reps … [Read more...] about Tuesday 080826
Tuesday 080819
Deadlift 1-1-1-1-1-1-1 reps … [Read more...] about Tuesday 080819
Friday 080822
"Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats … [Read more...] about Friday 080822
Thursday 080821
"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups … [Read more...] about Thursday 080821
Friday 080815
For time: 50 Pull-ups 50 Ring Dips 40 Pull-ups 40 Ring Dips 30 Pull-ups 30 Ring Dips 20 Pull-ups 20 Ring Dips 10 Pull-ups 10 Ring Dips … [Read more...] about Friday 080815
Sunday 080817
Three rounds, 15-12- and 9 reps, for time of: 135 pound Thruster Muscle-ups … [Read more...] about Sunday 080817
M0nday 080818
"Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. … [Read more...] about M0nday 080818