Rope climb and do push-ups non-stop for 30 minutes. The objective here is to climb and push until you can do neither. Thoroughly exhaust both functions within 30 minutes. Report the details of the experience both today and the effects tomorrow. Count the number of trips up the rope (the CrossFit rope is a 13' "shorty") and the number of push-ups within the half hour. Remember … [Read more...] about Saturday 010217
Main Site Daily WODs
Thursday 010215
How far can you continue this sequence within one hour? If you can't do the push-ups, do them from the knees. If you can't do the pull-ups, do them with half your body weight as assistance. Rankings are separate for those doing either assisted pull-ups or push-ups from the knees. … [Read more...] about Thursday 010215
Sunday 010211
Dumbbell deadlift 10 reps Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps Dumbell deadlift 8 reps Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps Dumbell deadlift 6 reps Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps Dumbell deadlift 4 reps Hang from pull-up bar and slowly curl body until toes … [Read more...] about Sunday 010211
Monday 010212
Today's workout is a simple yet elegant whole body circuit. Thirty reps of 20 lb. Medicine ball squats. 30 reps assisted pull-ups with 1/2 your body weight as assistance. Repeat at 25, 20, 15, and 10 reps for a total of five rotations. Record and report your total time for all five rotations. FASTEST TIME TAKES IT! Take a prolonged stretching warm-up and cool-down. … [Read more...] about Monday 010212
Tuesday 010213
1) "Warm Up": Bike 20 minutes at a warm-up pace. We are doing three sets of back squats at twenty-one reps each. Choose a weight that you feel you can handle comfortably for twenty-one reps of regular back squats. These specialized movements are tough! Make damned sure you warm-up thoroughly with "air squats" and stretching first. 2) "Power squat": Lower and rise as quickly as … [Read more...] about Tuesday 010213
Wednesday 010214
On Monday we worked gymnastics/calisthenic movements, on Tuesday we worked metabolic conditioning with a short, middle, and long distance effort, Wednesday we worked through some of the classics of weightlifting and weight training. Today we are taking a day of active rest. If you’ve performed to expectation you’ll welcome the break. If you know our methods, you'll make an … [Read more...] about Wednesday 010214
Saturday 010210
For time: Fast & Heavy Dumbell "Thruster" 21 reps Run 1/4 mile (400m) Dumbell "Thruster" 18 reps Run 1/4 mile (400 m) Dumbell "Thruster" 15 reps Run 1/4 mile (400 m) Notes: "Thruster" is a deep front squat to a push press all in one explosive movement. Time routine from start to finish. Ranking is a composite of load used in "Thruster" and total time. Submit body weight … [Read more...] about Saturday 010210