WOD 033108

Pull-ups 1-1-1-1-1-1-1 reps

WOD 032908

4 rounds for time of:
400m run
Rest 2 mins between rounds

WOD 032808

"Tabata Something Else"
32 consecutive rounds of 20secs of work, 10secs rest in between.
Do 8 rounds of each exercise in the following order:

pull-ups
push-ups
sit-ups
squats

The workout is scored based on total reps.

Click HERE to download the video of Rob Miller doing this WOD

WOD 032708

"Fran"

21-15-9 of:
95lb Thrusters
Pull-Ups

Use DB/KB for thrusters.

WOD 032608

3 rounds for time of:
20 Box Jumps @ 24"
20 Knees to Elbows
20 Shuttle Runs (indoor) or 2 blocks run (outdoor ) [600m]

WOD 032508 "Nate"

"Nate"
Complete as many rounds as you can in 20 mins of:
2 muscle ups
4 handstand push-ups
8 KB swings @ 32kg

Results

WOD 032408

Repeat from wod030508

3 rounds for time of:
15 sumo deadlift to a high-pull @ 24kg
15 ring dips
15 DB/KB thrusters @ 35lbs/16kg
5 shuttle runs

Results

WOD 032208

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

WOD 032108 "5 x 5"

5 rounds for time of:
5 Single Arm Swing L/R
5 Cleans L/R
5 Push Press L/R
5 Snatch L/R
5 Front Squat L/R

All exercises done using a single KB/DB @ 24kg. For Front Squats, do 5, then switch weight to other arm and continue.

WOD 031908

3 rounds for time of:
5 Weighted Pull-Up @ 16kg
5 Weighted Rings Dips @ 16kg
5 Double KB/DB Push Press @ 24kg
10 Knees to Elbows
10 Sit-Ups
10 Turkish Get-Up (Alternating Arms) @ 24kg

Birthday WOD 031808

Happy Birthday Jon!

For time of:
3 shuttle runs
18 sandbag cleans @ 100lbs
82 burpees

WOD 031708

Complete as many rounds in 20 minutes as you can of:
"Cindy"
5 pull-ups
10 push-ups
15 squats

or

"Mary"
5 handstand push-ups
10 one legged squats, alternating
15 pull-ups

Click here for results

WOD031408

In this workout you move from each of four stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating. The stations are:

Tyre flip
Handstand push-ups or Pike push-ups
Box jumps @ 12" or 24"
Dumbbell thrusters @ 10 or 15 or 20 lbs / arm

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. Do 3 rounds

WOD 031308

3 rounds for time of:
10 Shuttle Run 40m
2 Turkish Get-Ups L/R @ 24kg
50 Sit-Ups

WOD 031208

3 minutes of KB one arm swings (L&R)
3 minutes of KB one arm clean & presses (L&R)
2 minutes of KB one arm swings (L&R)
2 minutes of KB one arm clean & presses (L&R)
1 minute of KB one arm swings (L&R)
1 minute of KB one arm clean & presses (L&R)

Record total reps for each timed set

CLICK for pictures and results

WOD 031108

5 rounds for max reps of:
Ring Dips
Pull-Ups

There is NO time component to this WOD.

CLICK for pictures and results

WOD 031008 "Kelly"

Crossfit "Kelly"
5 rounds for time of:
10 Shuttle Runs
30 Box Jumps @ 24"
30 Wall Ball @ 20lbs

CLICK for pictures and results

WOD 030808

For time:
10-9-8-7-6-5-4-3-2-1 of:
Sumo Deadlift @ 64kg
Ring Dips
L-Sit Pull-Ups

CLICK for pictures and results

WOD 030608

For time of:
100 rope skips
20 box jumps @ 24"
20 handstand push-ups
75 rope skips
15 box jumps
15 handstand push-ups
50 rope skips
10 box jumps
10 handstand push-ups

CLICK for pictures and results

WOD 030608

21 Kb Snatch L/R
12 Weighted Pull-Ups
15 Kb Snatch L/R
9 Weighted Pull-Ups
9 Kb Snatch L/R
6 Weighted Pull-Ups

KB and Weighted Pull Ups @ 20kg.

CLICK for pictures and results

WOD 030508

3 rounds for time of:

15 KB Sumo Deadlift High Pull @ 24kg
15 Ring Dips
15 KB/DB Thrusters @ 35lbs
5 Shuttle Run 40m

Post time to comments.

WOD 030408

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pulls-ups the third minute... Continuing as long as you are able.

Use as many sets as needed to complete the pull-ups.

Post results to comments.

WOD 030308

21-15-9 of:
Single KB Clean & Press L/R @ 20kg
Knees-to-Elbows

Post time to comments.