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May, 2013  // Posts published in May, 2013

31 May WODs | Comments

Friday, May 31

For 4 cycles: AMRAP in 2:30 of:

  • 20 Sledgehammer Strikes
  • Run, 200 m
  • AbMat Sit-up (Score = number of Sit-ups completed in the remaining time)
Rest 2:30 between each cycle. For each cycle restart the AMRAP.

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30 May WODs | Comments

Thursday, May 30

For Time:

  • 21 Deadlifts 225 lbs
  • 21 Handstand Push-ups
  • 400 m Run
  • 15 Deadlifts 225 lbs
  • 15 Handstand Push-ups
  • 400 m Run
  • 9 Deadlifts 225 lbs
  • 9 Handstand Push-ups
  • 400 m Run
Post total time.

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29 May WODs | Comments

Wednesday, May 29

Complete as many rounds as possible in 18 mins of:

  • 5 Hang Power Cleans, 95/65 lbs
  • 10 Front Squats, 95/65 lbs
  • 15 Push Press, 95/65 lbs

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28 May WODs | Comments

Tuesday, May 28

For time:

  • 21 Burpees
  • 21 Kettlebell Swings, 53/35 lbs
  • Run, 400 m
  • 15 Burpees
  • 15 Kettlebell Swings, 53/35 lbs
  • Run, 400 m
  • 9 Burpees
  • 9 Kettlebell Swings, 53/35 lbs
  • Run, 400 m

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24 May WODs | Comments

Friday, May 24

For time:

  • 40 Wall Balls, 20/16 lbs
  • 40 AbMat Sit-ups
  • 40 Double Unders
  • 30 Wall Balls, 20/16 lbs
  • 30 AbMat Sit-ups
  • 30 Double Unders
  • 20 Wall Balls, 20/16 lbs
  • 20 AbMat Sit-ups
  • 20 Double Unders

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23 May WODs | Comments

Thursday, May 23

Strength

  • Record your best Back Squat 1 Rep Max lift.
  For time:
  • 39 Curtis Ps, 75/55 lbs

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22 May WODs | Comments

Wednesday, May 22

"Fran" 21-15-9 reps, for time of:

  • Thruster, 95/65 lbs
  • Pull-up

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21 May WODs | Comments

Tuesday, May 21

Strength:

  • Record your best Power Clean 1 Rep Max lift.
For time:
  • Run, 400 m
-- then --
  • 21 Kettlebell Swings, 53/35 lbs
  • 21 Box Jumps, 24/20 in
  • 15 Kettlebell Swings, 53/35 lbs
  • 15 Box Jumps, 24/20 in
  • 9 Kettlebell Swings, 53/35 lbs
  • 9 Box Jumps, 24/20 in
-- then --
  • Run, 400 m

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20 May WODs | Comments

Monday, May 20

5 rounds for time of:

  • 15 Sumo Deadlift High-pulls, 95/65 lbs
  • Run, 200 m

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17 May WODs | Comments

Friday, May 17

Time Trial:
  • Run 1 mile.
This is an all out effort for time.

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