Running “Josh” 21 Overhead Squats (95/65) 42 Pull-ups Run 400m 15 Overhead Squats 30 Pull-ups Run 400m 9 Overhead Squats 18 Pull-ups Run 400m For Time Post time to comments Compare to 11 NOV 09Read More

Rest DayRead More

“Do I have to lift that?!” 🙂 For Time: 30 Handstand Push-ups40 Pull-ups50 Kettlebell Swings (1.5/1 pood)60 Sit-ups (anchored)70 Burpees Post time to commentsRead More

Power Cleans 3-3-3-3-3 Post max load to comments Compare to 16 FEB 10 CFE WOD (done 3+ hrs after the main WOD): Choose one of the following with 5x the recovery each interval (if it takes you 40 seconds to run 200m, you rest 3:20) Run: 10 x 200m C2: 10 x 250m Bike: 10...Read More

“Cindy” 5 Pull-ups 10 Push-ups 15 Squats or “Mary” 5 Handstand Push-ups 10 Pistols 15 Pull-ups AMRAP in 20 minutes Post time to comments Compare to 19 MAR 10Read More

“WOD B” 5 Deadlifts (275/185) 10 Burpees 5 rounds for time Post time to comments Compare to 28 DEC 09 CFE WOD (to be done 3+ hours before or after main WOD): Choose a sport – Run, Row, Bike, or Swim 16 rounds of 10 seconds on, 20 seconds off ALL OUT EFFORTS! Every round...Read More

“Helen” Run 400m 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups 3 rounds for time Post time to comments Compare to 10 FEB 10 (row) / 05 OCT 09 (run)Read More

Now this cute couple knows how to rest!! 🙂 Rest Day Reminder:If you need to WOD M-F, I will be at the gym to coach during normal hours.Read More

20-15-10-5 rep rounds of: Overhead Squats (65/45) Pull-ups Push-ups Knees to Elbows Run 400(rds 1&3) Row 500(rds 2&4) For Time Post time to comments Note: You can switch the run and row rds. All that is rx’d is that you alternate them through the rds.Read More

“Annie” 50-40-30-20-10 Double Unders Sit-ups For Time Post time to comments Compare to 02 FEB 10Read More