“Rooster” 10 Burpees 20 Double Under 10 rounds for time Post time to comments Compare to 21 APR 10 CFE WOD (3+ hrs before or after main WOD): Choose a sport: Run, Row, Bike, Swim Run: 10K Row: 10K Bike: 15K Swim: 1 mile Do at 80-90% intensity/race paceRead More

For Time Run 400m 15 Pull-ups 15 Squats 15 Box Jumps (20) 15 Double Unders 15 Burpees 4 rounds Post time to commentsRead More

Rest DayRead More

For Time Run 200m 20 Burpee Box Jumps (20/16)* 10 Toes-to-bar 5 Handstand Push-ups Row 250m 4 rounds Post time to comments *- To do a Burpee Box Jump, you do a standard burpee, but instead of a jump and clap, you jump up onto a box. Hence, when jumping the feet back up from...Read More

Choose your WOD, 1 or 2: WOD 1: Power Cleans 3 rep max Post max load to comments Compare to 04 MAY 10 WOD 2: 20 Burpeees 5 rounds of: 5 Overhead Squats (95/65) 10 Burpees 20 Burpees For Time Post time to comments CFE WOD (3+ hours after the a main WOD): Choose a...Read More

For Time: 20 Burpees 30 Tire Jumps (28/24″) 25 Burpees 50 Sit-ups 25 Burpees 30 Double Unders 20 Burpees Post time to commentsRead More

Just ‘hanging’ around the gym! Push Jerk3 rep max Post max load to comments Compare to 29 SEP 09 (3rep) or 22 APR 10 (2rep) CFE WOD: Choose a sport:Run, Row, Bike, Swim Run: 10 x 100m, 90 sec recoveryRow: 10 x 125m, 90 sec recoveryBike: 10 x 800m, 2 min recoverySwim: 10 x 25m/y,...Read More

3 rounds Run 600m 15 Deadlifts (205/135) 21 Kettlbell Swings (1 pood/25lbs) For Time Post time to commentsRead More

Chillin’, post WOD! Rest DayRead More

Start’em early! 🙂 For Time Run 200m10 Pull-ups10 Push-upsRow 250m20 Toes-to-Bar20 Tire Jumps (30/24) 4 rounds Post time to commentsRead More