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.

Tuesday, 10/20 WOD

100 squats
30 box jumps
30 KB swings
30 sit-ups
30 power clean w/ 75/95 lbs
30 burpees
30 wall balls
800 m run

Thursday, 6/11 CrossFit WOD

Complete as many rounds in 20 minutes as you can:

Hang cleans, 15 reps
12 ring dips
21 sit-ups

Monday, 6/8 WOD

3 rounds for time: 

400 m run

50 squats

----

After, finish with:

50 push-ups

50 sit-ups

Friday, 5/22 CrossFit WOD

Have a great Memorial Day weekend!

Three rounds for time:

800 m run
50 back extensions
50 sit-ups

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

Monday, 4/6 WOD

100 sit-ups

3 rounds of 18 power clean/push jerks

Thursday, 4/2 WOD

200 sit-ups

100 push-ups

3 mile run

Tuesday, 3/31 WOD

5 rounds of:

25 sit-ups

25 sumo squat high pulls

Thursday 3/26 WOD

1.5 mile run

150 sit-ups

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.

Thursday, 2/19 WOD

5 rounds of the following:

25 back squats

25 sit-ups

Thursday, 2/5 WOD

5 rounds for time:

25 (2 pood) DB swings

25 GHD back extensions

25 GHD sit-ups

25 GHD knees-to-elbows

Tuesday, 2/3 WOD

For time: 

800 m run

Rounds of 40, 20, 60, 20, 40

Push-ups

Squats

Sit-ups

Monday, 1/19 WOD

"Free at last! Free at last! Thank God almighty, we are free at last!" - Martin Luther King, Jr.

Today's workout warms up with a 300 m run. Then, complete the following rounds for time:

Reps each round: 3, 6, 9, 12, 15, 18, 21, 18, 15, 12, 9, 6, 3

Reverse wall balls
Weighted box steps
Push-ups
Sit-ups

Post your weights and times to the 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!