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Workout of the Day

8/1

Aug 1, 2014   //   by Nate   //   WOD  //  No Comments

21-15-9 Complex

For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Competition WOD

“Helen”

May 27, 2013   //   by Nate   //   GWOD, WOD  //  Comments Off

-3 rounds-

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Blog

Other Workouts Today

Below are some other WODs for today from gyms that we quite like.

Crossfit HQ

Friday 140801

8 rounds of: Run 400 meters Rest 90 seconds Post total time to comments not including eighth rest. Compare to 130406. Roger Parks, Lake Sutherland, Washington. Bar path in the press with Chri[more]

Crossfit Endurance

Short Interval

STRENGTH: ME: Power Clean Post results to comments. CFE STRENGTH & CONDITIONING WOD: 5 Rounds 21 - Power Cleans (95/65) 12 - Handstand Push Ups Post results to comments. SKILLS & DRILLS Perf[more]

Gymnastics WOD

Fri 08/01

For QUALITY3 ROUNDS:7 Strict Deficit  Handstand Push Ups with Wall 10 Strict Bar Pull Ups with Underhand Grip Post your experience to Whiteboard or comments. [more]

Mobility WOD

The One Pattern Part IV: Shoulder Position On Air Squats – Yes, Really | Pro Episode #75

Leopards - Check your shoulders when you air squat. Internally rotated and unstable? Better not bring that mess onto the field and try to block or tackle that way. For that matter, better not try to s[more]