Thursday 01.19.23
Complete as many rounds as possible in 12 minutes of:24 dumbbell snatches6 burpee pull-ups Post rounds/reps to comments.
Wednesday 10.21.20
HERO WOD 4 rounds for time of: 12 Burpee pull-ups 22 Front squats, 40 lbs Run 200 meters with a 10 lb weight ball or dumbbell Post time to comments.
Tuesday 01.23.18
12-9-6 reps for time of: Hang squat cleans, 20-45 lbs Burpee chest-to-bar pull-ups
Tuesday 07.05.16
Complete as many rounds as possible in 7 minutes of: 25 double-unders (100 singles) 5 burpee bar pull-ups Jump to a bar at least 6 inches beyond your reach. Post rounds completed to comments.
Wednesday 04.20.16
“Swift” 4 rounds for time of: Run 400 meters 5 burpee pull-ups Post time to comments.
Friday 02.12.16
Complete as many rounds as possible in 20 minutes of: 10 burped pull-ups 30 squats 30 seconds of handstand hold This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall. Post rounds completed to comments.
Tuesday 11.25.14
2 rounds for time of: 10 front squats, 60 lbs 10 burpee pull-ups Post time to comments. 90 DAY CHALLENGE VIII: DAY 44 Vi-shake no caffeine no soda fruit or veggie snacks no food after 8:00pm no alcohol reduce sugar intake drink water every day
Tuesday 08.26.14
Complete as many rounds as possible in 20 minutes of: 10 burpee pull-ups (assist as needed) 30 squats 60 second plank Post rounds completed to comments. 90 DAY CHALLENGE VII: DAY 43 Vi-shake no caffeine no soda fruit or veggie snacks no food after 8:00pm no alcohol reduce sugar intake drink water every day