Friday, 5/28 CrossFit WOD

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Tuesday, 5/4 CrossFit WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Friday, 4/30 CrossFit WOD

For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Friday, 04/02 CrossFit WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Friday, 3/26 CrossFit WOD

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Friday, 3/19 CrossFit WOD

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Friday, 2/19 CrossFit WOD

Five rounds for max reps of:

2/3 Body weight thruster
Pull-ups

Monday, 2/15 CrossFit WOD

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Monday, 1/25 WOD

3 rounds for time:

20 thrusters

20 pull-ups

Monday, 7/27 WOD

"Cindy"

Complete as many rounds in 20 minutes as you can:

5 pull-ups
10 push-ups
15 squats

Tuesday, 6/30 CrossFit WOD

"Eva" - five rounds for time:

800 m run
2 POOD Kettlebell swings, 30 reps
30 pull-ups

Thursday, 6/18 WOD

For time:

50 wall balls

50 pull-ups

35 wall balls

35 pull-ups

20 wall balls

20 pull-ups

Wednesday, 5/13 CrossFit WOD

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Monday, 5/4 WOD

"Tabata Something Else"

8 intervals of pull-ups, 20 seconds each with 10 seconds rest in between.
8 intervals of push-ups, 20 seconds each with 10 seconds rest in between.
8 intervals of sit-ups, 20 seconds each with 10 seconds rest in between.
8 intervals of squats, 20 seconds each with 10 seconds rest in between.

Monday, 4/20 WOD

100 ft step lunges

21 pull-ups

21 sit-ups

100 ft step lunges

18 pull-ups

18 sit-ups

100 ft step lunges

15 pull-ups

15 sit-ups

100 ft step lunges

12 pull-ups

12 sit-ups

100 ft step lunges

9 pull-ups

9 sit-ups

100 ft step lunges

6 pull-ups

6 sit-ups

Thursday, 3/19 WOD

"Murphy"

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Post times to comments.

Thursday, 3/5 WOD

Start with 1 mile run ...

"Barbara"

5 rounds - each round individually timed.

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest about 3 minutes in between each round.  Post times to comments.

Monday, 3/2 WOD

4 rounds for time:

20 box jumps

20 thrusters

20 pull-ups

20 push-ups

Record loads and times to comments. 

Monday, 2/16 WOD

"Fran"

An oldie but a goodie.

21-15-9

Thrusters

Pull-ups

Post loads and times to comments.

Monday, 1/5 WOD

Happy New Year! Here's a good way to jump-start your resolution....

100 push-ups
100 sit-ups
100 pull-ups
1.5 mile run

Post your times to the comments section. Good luck!