Complete for time: 30 Kettlebell (or Dumbbell swings) 30 Sit-ups 25 Kettlebell or Dumbbell swings 25 Sit-ups 20 Kettlebell Swings 20 Sit-ups 15 Kettlebell Swings 15 Sit-ups 10 Kettlebell Swings 10 Sit-ups 5 Kettlebell Swings 5 Sit-ups Be brave; grab that bigger Kettlebell or Dumbbell! Post load and time to completion to comments. … [Read more...] about Saturday 030726
Main Site Daily WODs
Monday 030728
Warm-up and find max clean Test max push-ups Rest Complete five rounds for time of: 50% max clean 12 reps 50% max push-ups Add max clean (pounds) to max push-ups (reps) and divide by time (seconds) to completion for circuit. Post score to comments. … [Read more...] about Monday 030728
Friday 030718
Row 1K Tabata Snatch Row 1K Max effort on rows. Rest as needed before and after Snatch efforts. Tabata protocol is 20 seconds of work followed by 10 seconds of rest for eight intervals. Post row times and Tabata Snatch score (load and fewest reps of 8 intervals) to comments. E.G. 3:10, 155 lbs. 6 reps, 3:21. … [Read more...] about Friday 030718
Sunday 030720
Weighted walking lunge/push-press for 400 meters. Four lunge steps, alternating legs, followed by 5 reps of push-press repeated through 400 meters. Rack and press from back, front, or alternate at will. Rest when and where needed but clock keeps running. Divide load carried (pounds) by time to completion (seconds) and post to comments. … [Read more...] about Sunday 030720
Monday 030721
For time: 15 pull-ups 15 sit-ups 13 pull-ups 13 sit-ups 11 pull-ups 11 sit-ups 9 pull-ups 9 sit-ups 7 pull-ups 7 sit-ups 5 pull-ups 5 sit-ups 3 pull-ups 3 sit-ups 1 pull-up 1 sit-up … [Read more...] about Monday 030721
Tuesday 030722
Run 5 K … [Read more...] about Tuesday 030722
Wednesday 030716
Two rounds of: Right arm barbell push-press 12 reps Left arm deadlift 12 reps Run 800 meters Left arm barbell push-press 12 reps Right arm deadlift 12 reps Run 800 meter Go heavy, run fast. Post time to completion and loads to comments. … [Read more...] about Wednesday 030716
Thursday 030717
How many muscle-ups can you do in thirty minutes? Take dip to lockout! Post reps to comments. A CrossFit "Forging Elite Fitness" t-shirt will be awarded for the most consecutive muscle-ups in each of three divisions: open class, women, and Clydesdales (200 + lbs.). This breaks the three-way tie (Brad H, Robb. W, and Loyd L.) from the CrossFit Journal muscle-up contest! If … [Read more...] about Thursday 030717
Sunday 030713
Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely five minutes between each round. Post time for each of five rounds to comments. E.G., 3:30, 4:10, 5:05, 6:18, 7:51 … [Read more...] about Sunday 030713
Monday 030714
Hang Clean 60% BW x V reps 70% BW x W reps 80% BW x X reps 90% BW x Y reps 100% BW x Z reps Maximize V, W, X, Y, and Z. Rest as needed between sets. Post V, W, X, Y, and Z. Biggest V+W+X+Y+Z = total wins Pukie T-shirt. … [Read more...] about Monday 030714