WOD 053108

Two minutes of each:
Push Ups
Pull Ups
Tyre Flips
Rope Skips
Sit Ups

Clock runs continuously from start to finish. Record reps for each exercise.

WOD 053008

21-15-9 of:
DB Snatch 40lbs
Box Jump 24"

WOD 052908

5 rounds for time of:
7 Thrusters @ 70lbs
7 Burpees
7 KB Swings @ 24kg


"You're not obligated to win. You're obligated to keep trying to do the best you can every day."
- Marian Wright Edelman

WOD 052708

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

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

Compare to 030408

WOD 052708

10 Shuttle Runs
50 Ring Dips
10 Shuttle Runs
50 Push Ups
10 Shuttle Runs
50 Handstand Push-Ups

10 Shuttle runs are approximately 400m. If you have no access to rings, 1 ring dip=3 bar dips.

Compare to 042308

WOD 052608 Monday

5 rounds for time of:

10 Double kettlebell front squats @ 20kg each
2 Turkish get-up @ 24kg (2 each sides)
10 KB swings @ 32kg

WOD052408 Saturday

100 burpees for time

WOD 052308

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

Compare to 030308

WOD052208 Thursday

In 20 minutes, do as many rounds as possible of:

50 Rope skips
10 Pull ups

"I'm so fast that last night I turned off the light switch in my hotel room and was in bed before the room was dark."
- Mohamed Ali

WOD 052108 "Karen"

"Karen"

150 Wall Ball shots for time.
Wall Ball @ 20lbs

From CrossFit.com FAQ:-
The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.

WOD052008 Tuesday

For time:
75 Push-ups
70 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

“Pain is temporary. Quitting lasts forever.”
- Lance Armstrong, 7 time Tour de France winner

WOD 051708

For time of:
100 Rope Skips
20 Box Jumps @ 24"
20 Handstand Push Ups
100 Rope Skips
15 Box Jumps @ 24"
15 Handstand Push-Ups
100 Rope Skips
10 Box Jumps @ 24"
10 Handstand Push-Ups

“Strength does not come from physical capacity. It comes from an indomitable will.”
- Mahatma Gandhi

WOD 051608

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

Use DB/KB for thrusters.

WOD 051508

"Tabata Mash-up"
With a continuous running clock, do 8 rounds of the following:
20s Wall Ball 20lbs max reps
10s Rest
20s Push Ups max reps
10s Rest

Workout is scored based on total reps.

"One discipline always leads to another discipline."
- Jim Rohn

WOD 051408

Weighted Pull-Up
1-1-1-1-1-1-1


"A goal is not always meant to be reached, it often serves simply as something to aim at. "
- Bruce Lee

WOD 051308

21-15-9 of:
Burpees
KB Swing @ 24kg
Box Jump @ 24"

WOD 051208 Monday Blues - strength

1-2-3-4-5 of:

1) single arm KB/DB clean, sots press @ 20kg/45lbs L & R
2) weighted ring pullups @ 20kg
3) KB/DB renegade rows @ 24kg/50lbs (5 each sides)

Saturday WOD 050908

Random.................. ???

WOD 050908 Friday

3 rounds for time of:

5 weighted ring dips @ 24kg
5 double jerks @ 24kg
20 alternating single leg squats
1 turkish get up L/R @ 24kg

WOD 050808

"Andrew"

In 20 minutes, do as many rounds as possible of:
5 Pull Ups
10 Burpees
15 Sit Ups

WOD 0500708

21-15-9 of:
Handstand Push-Ups
Ring Dips
KB Swings @ 24kg

"This is not funny." - Ariff, PushMore athlete.

WOD 050608

5 rounds for time of:
10 Alternating KB Clean, Push Press, Overhead Squat @ 20kg
15 Ring Rows

WOD 050508

"Cindy"
In 20 minutes, do as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats

or

"Mary"
In 20 minutes, do as many rounds as possible of:
5 Handstand Push Ups
10 Alternating Single Leg Squats
15 Pull-Ups

Pick your girl and go.

WOD 050308

1-2-3-4-5-6-7-8-9-10 of:

Kettlebell Clean & Press L/R @ 24kg

WOD 050208

In 20 minutes, do as many rounds as possible of:
4 Handstand Push Ups
8 Pull Ups
12 Squats