Main Site Daily WODs

"Fran"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Wednesday 050831

Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

“Michael”

“Michael”

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Saturday 050820

For time:

10 Handstand pushups/ 2 pull-ups

9 Handstand pushups/ 4 pull-ups

8 Handstand pushups/ 6 pull-ups

7 Handstand pushups/ 8 pull-ups

6 Handstand pushups/ 10 pull-ups

5 Handstand pushups/ 12 pull-ups

4 Handstand pushups/ 14 pull-ups

3 Handstand pushups/ 16 pull-ups

2 Handstand pushups/ 18 pull-ups

1 Handstand pushups/ 20 pull-up

Monday 050822

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

"Murph"

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

Friday 050819

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps

21 Ring dips

“Elizabeth”

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds

Ring dips