Friday, March 5, 2010

deadlift 5-5-5-5-5 Compare results to January 19, 2010. then, three rounds for time: 7x thruster @ 155/105-lbs. 400m run

Thursday, March 4, 2010

shoulder press 5-5-5 Compare results to December 28, 2009. then, four rounds for time: 10x handstand pushup 20x front squat @ 95/65-lbs. Compare results to April 7, 2009.

Wednesday, March 3, 2010

for time: 50x wall ball @ 20/14-lbs. 25x “L” pull-up 40x wall ball @ 20/14-lbs. 20x “L” pull-up 30x wall ball @ 20/14-lbs. 15x “L” pull-up 20x wall ball @ 20/14-lbs. 10x “L” pull-up workout courtesy of

Tuesday, March 2, 2010

snatch (max attempt) 1-1-1 then, for time: 2-4-6-8-10-8-6-4-2 “L” pull-up power snatch + overhead squat @ 95/65-lbs. Compare results to October 27, 2009.

Monday, March 1, 2010

Matt W.’s 400. Congratulations Christy P., for winning yesterday’s DC’s Most Primal Fitness Competition! — back squat 3-3-3-3-3 then, five rounds; rest amply between rounds: max ring dip max strict bodyrow This workout is scored by the number of repetitions completed of each exercise from all five rounds. Compare all results to January 21, 2010.

Saturday, February 27, 2010

weighted strict pull-up (max attempt) 3-3-3-3-3 then, four rounds for time: 15x chest-to-bar pull-up 100-foot overhead lunge @ 45/25-lbs.

Friday, February 26, 2010

overhead squat 5-5-5 then, “The Air Force WOD” for time*: 20x thruster @ 95/65-lbs. 20x sumo deadlift high-pull 20x push jerk 20x overhead squat 20x front squat *At the start of each minute, four burpees must be completed before moving to the barbell. There is a 20-minute time limit to this workout. workout courtesy of […]

Thursday, February 25, 2010

10 rounds, each for time; rest amply between rounds: 250m row This workout is scored by the difference between the fastest time and the slowest time.

Tuesday, February 23, 2010

If you missed yesterday’s Voice of America piece on Paleo eating and, more specifically, our outstanding athlete/eater Rob K., please get it here. The accompanying audio piece is even better than the article. Thank you for taking time from your busy schedule to spend on this project, Rob, no less opening your life and home […]