“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 29 MAR 10Read More

Snatch – 3 rep max Post max load to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim 4 rounds of 40 seconds on, 20 seconds off …then 4 rounds of 20 seconds on, 40 seconds off ALL OUT EFFORETS! Post total distance to commentsRead More

“Riddick” Row 1000m 100 Sledge Swings (10/8) 75 Push-ups 50 Kettlebell Swings (1 pood/25lbs) 25 Pull-ups …then reverse it!! For Time Post time to comments Compare to 21 JAN 09Read More

Deadlift 5-5-5-5-5 Post max load to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim 6 x 3 minute intervals (max distance each interval) Rest 1 minute on intervals 1, 3, and 5. Rest 3 minutes on intervals 2 and 4 Post max distance to commentsRead More

“300” 25 Pull-ups 50 Deadlifts (135/90) 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 02 FEB 09Read More

Rest DayRead More

Another WOD conquered, and Mel is D-U-N! “Dirty Quarters” 25 Box Jumps (24/20)25 Pull-ups25 Kettlebell Swings (1.5/1)25 Knees to Elbows25 Overhead Weighted Walking Lunges (45/25)25 Push Press (65/45)25 Back Extensions25 Wall-Ball Shots (20/12) 2 Rounds For Time Post time to commentsRead More

Good thing for Jim the ceiling tiles are removed! 🙂 Front Squat3-3-3-3-3 Post max load to comments Compare to 10 DEC 09 CFE WOD:(3+ hours after main WOD) Choose a sport: Run, Row, Bike, Swim 10m every minute on the minute. Every minute add 10m. Execution:You can either measure using a Garmin or other distance...Read More

3 rounds for time of: Row 500m 21 Sit-ups (unanchored) 18 Box Jumps (20″) 15 Push-ups 12 Hanging Power Cleans (115/75) 9 Pull-ups Post time to commentsRead More

“Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups For Time Post time to comments Compare to 06 APR 10 CFE WOD: (3+ hours after main WOD) Choose a sport: Run, Row, Bike, Swim 40:20 x 5 (40 seconds of work:20 seconds of rest, all-out efforts)Read More