Main Site Daily WODs

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1Â½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Wod Type: Main Site Daily WODs No Equipment (Home Wods)

Movements: Air Squat Pistol Run/Running Sit-Up

Air Squat Wods Pistol Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Monday 031201

Monday 031201

For time:
25 Kettlebell swings
Run 200 meters
25 straight-arm pulls to inverted hang
Run 200 meters
20 Kettlebell swings
Run 200 meters
20 straight-arm pulls to inverted hang
Run 200 meters
15 Kettlebell swings
Run 200 meters
15 straight-arm pulls to inverted hang
Run 200 meters
10 Kettlebell swings
Run 200 meters
10 straight-arm pulls to inverted hang

Use pull-up bar or rings for straight-arm pull to inverted hang. Use false grip on rings. Use 2 pood Kettlebell on swings. Post time to comments.

Wod Type: Main Site Daily WODs

Movements: Kettlebell Swing Pull-Up Run/Running

Kettlebell Swing Wods Pull-Up Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Wednesday 031203

"Chelsea"

"Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's?

Wod Type: Main Site Daily WODs

Movements: Air Squat Pull-Up Push-Up

Air Squat Wods Pull-Up Wods Push-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 031129

Saturday 031129

For time:
Run 400 meters
25 left arm snatches
25 right arm snatches
25 pull-ups
Run 400 meters
20 left arm snatches
20 right arm snatches
20 pull-ups
Run 400 meters
15 left arm snatches
15 right arm snatches
15 pull-ups
Run 400 meters

Use 1Â½ pood Kettlebell or 55 pound dumbbell for snatches. Post time to comments.

Wod Type: Main Site Daily WODs

Movements: Pull-Up Run/Running Snatch

Pull-Up Wods Run/Running Wods Snatch Wods

Competitions:

Source: www.crossfit.com