50 dumbbell Thrusters with 25% of your bodyweight, immediately, Jump on 20ox 50 times within 2 minutes, immediately, Walking lunge of 50 steps with dumbbells at 25% of your bodyweight, immediately, Run 1 mile … [Read more...] about Monday 010409
Main Site Daily WODs
Tuesday 010410
Let's give the hips and legs a little break today! We've got three options today depending on your fitness ability. Pick one. Warm-up, including sit-ups and back extensions. Do 100 pull-ups and 100 dips on the Gravitron or other assisted pull-up/dip device. OR Do 50 pull-ups and 50 dips without assistance. OR Do 15 muscle-ups on the rings. Finish with sit-ups and back … [Read more...] about Tuesday 010410
Sunday 010408
Let's put some energy in to the five CrossFit Challenges (No's 1-5) Vertical-leap 1/2 your body height. Muscle-up 10 times in a row without touching ground or coming off of the rings. Run 1 mile then complete a single set of bench press at body weight 21 reps, all within 10 minutes. Beat Garth Taylor's 1:25.5 500-meter Row. 21 reps of dumbbell "thrusters" at 1/2 your body … [Read more...] about Sunday 010408
Friday 010406
Row a record 2K. When able, Hang Clean 50% of bodyweight (.5BW), 21 reps Rest only as needed Row a 1K at 2K pace from first pass When able, Hang Clean .5BW, 21 reps Rested only as needed Row 500 meters at 2K pace from first pass When able, Hang Clean .5BW, 21 reps Warm-up, of course, before beginning. Each pass is easier than the one before except for fatigue. Keep your faith … [Read more...] about Friday 010406
Saturday 010407
You've got 20 minutes to do as many pull-ups, squats (free-squat, or air squat), push-ups, and sit-ups and back extensions as possible. There's one rule; the total number of reps must include equal counts of each exercise. Work hard and fast. (I'd suggest you try reps of five of each and see if you can move continuously for the thirty minutes.) … [Read more...] about Saturday 010407
Wednesday 010404
"Tabata Interval" Squat (Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes) Rest 4 minutes 20 Pull-ups (assisted if needed), followed immediately by 20 reps Bench press Rest 3 minutes 15 Pull-ups, followed immediately by 15 reps Bench press Rest 2 minutes 10 Pull-ups, followed immediately by 10 reps Bench press Rest 1 minute "Tabata Interval" … [Read more...] about Wednesday 010404
Thursday 010405
Most of you are a little beat up by now. Let's work a little triathlon CrossFit style, short and hard. Bike 3 miles Swim 500 meters Run 1000 meters The challenge will be to set up the transitions to minimize the transition time. Share with us your total time for all three legs and your transition strategy. We’re leaving the order of events to your discretion!! If the … [Read more...] about Thursday 010405
Sunday 010401
Today we are going to run twenty miles. If this seem to far you are right. You are also the victim of our little April Fool's Day Joke. Actually, today is a rest day. Stretch, play, and relax. Make it active rest though. Do something active and fun … [Read more...] about Sunday 010401
Monday 010402
Row 1K Pull-up (max set) Dumbell Thruster* (21 reps) Dumbell Thruster (21 reps) Pull-up (max set) Row 1K The idea here is to match the numbers of the second half with the number of the first half. Go through this slowly! Take as much time as you need. Work for your best effort in each exercise. *Dumbell Thruster is from a full squat to a push press overhead … [Read more...] about Monday 010402
Tuesday 010403
1 mile run 50 sit-ups and 25 back extensions Deadlift/high-pull 18,15,12, and 9 reps 50 sit-ups and 25 back extensions 1 mile run Our Deadlift high-pull is a slow deadlift and slow deliberate upright row to under the chin with brief hold at top. Very slow, very deliberate. Tough. Power through the trunk work and run. Move slowly and deliberately through the … [Read more...] about Tuesday 010403