Our prayers go out to those who lost family and friends in the 9/11 attacks and in the resulting war. We also continue to pray for Soldiers in harm’s way. Please take a moment of silence today to remember the fallen. May God continue to bless the U.S.A! “Nicole” AMRAP in 20 min of: Run...Read More
“Fight Gone Bad” Row (calories) Wall-Ball Shots (20/12) Sumo-Deadlift High-pull (75/50) Box Jumps (20″) Push Press (75/50) 3 rounds for score* Post score to comments Compare to 28 May 10 *Note: Complete one minute at each station (5 minutes total each round). Rest one minute after each round. Repeat process two more times, with a...Read More
“300” 25 Pull-ups 50 Deadlifts (135/95) 50 Push-ups 50 Box Jumps(20″) 50 Kettlebell Swings (1.5/1 pood) 50 Thrusters (65/45) 25 Pull-ups For Time Post time to comments Compare to 14 JUN 10Read More
2-person Team Ladder for time: 1-2-3-4-5-6-7-8-9-10…back down to 1 Hang Power Clean (115/75) Post time to comments One bar. Bar cannot touch the ground. Each team member does their reps, then passes bar to teammate. If rest is needed during reps, rest bar on thighs or in hip crease. If bar touches ground, a penalty...Read More
100 Overhead Squats For Time Post time to comments Compare to 21 JAN 10 CFE WOD (3+ hrs before/after main WOD): Choose a sport: Run, Row, Bike, Swim Run: Sprint 200m/rest 3 min, x 6 Row: Sprint 250m/rest 3 min, x 6 Bike: Sprint 400m/rest 3 min, x 6 Swim: Sprint 25m/ rest 3 min,...Read More
“Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups For Time Post time to comments Compare to 19 May 10Read More
2-person Team WOD 6000m Row (switch every 500m)* 400 Jump rope singles 200 Jump rope speed skips 100 Sit-ups 50 Burpees For Time Post team time to comments These are team totals. Each team member has to do equal amount of work. Simply put, each member does half of each exercise. Alternate turns. E.G. single...Read More
