“Sister” 30 Box Jumps (20″) 25 Knees to Elbows 20 Overhead Squats (65/45) Run 400m 5 rounds for time Post time to comments Compare to 03 DEC 08Read More
Row 3K For Time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim Run: 6 x 400m, Rest* Row: 6 x 500m, Rest* Bike: 6 x .5 mile, Rest* Swim: 6 x 50m/yd, Rest* Rest*=2x the time it took to run each interval. I.E. run 400 in 65 sec, rest 130...Read More
“CFT” 1 rep max – Back Squat 1 rep max – Shoulder Press 1 rep max – Deadlift Post max loads and total to comments Compare to: CFT – 15 OCT 09 BSQ – 23 FEB 10 SP – 14 JAN 10 DL – 17 DEC 09 CFE WOD: Choose a sport: Run, Row, Bike,...Read More
“Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For Time Post time to comments Compare to 30 JAN 09 Notes: -Partition the PLU, PU, and SQ’s as needed, between the mile runs. -If you have a weighted vest, wear it! 🙂Read More
“Deck of Cards” Spades = Box Jumps (20″) Clubs = Burpees Hearts = Squats (x2) Diamonds = Sit-ups (unanchored)(x2) Jokers = Run 800m Notes: -Numbered cards are face value. K, Q, J are worth 10. A’s are 11. Red suits, Hearts and Diamonds, are double value. -When done with a group, a new card is...Read More
Max reps in 12 minutes of: Handstand Push-ups Post total number of reps to comments Compare to 30 MAR 10 CFE WOD (3+ hours before/after main WOD): Choose a sport: Run, Row, Swim, Bike Run: 4 x 300m ALL OUT SPRINTS, 5 min rest between rds Row: 4 x 375m ALL OUT SPRINTS, 5 min...Read More
