REST DAY           CFE WOD: Choose a sport:   Run or Row: 5K Bike: 15K Swim: 1 mile   Post sport and time to commentsRead More

  Complete as many rounds as possible in 20 minutes of:   5 Handstand Push-ups 10 Chest-2-Bar Pull-ups 15 Box Jumps (24/20″)   Rest 5 minutes   Now partner up, and perform max rep Burpees in 8 minutes     Post total rounds, extra reps and Partner Burpees to commentsRead More

    Deadlift 3-3-3-3-3   Post max load to comments       “Jump Everybody Jump”   200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time   Post time to comments   Compare to 31 Jan 2012     CFE WOD: Choose a sport: Run, Row, Bike or...Read More

  “Annie, are you ok?”   Row 500m at the beginning of each round   21-18-15-12-9 rep rounds of: Kettlebell Thruster (35/25) Kettlebell Sumo Deadlift High-pull (35/25) Burpees Ball Cleans (20/14) Wall-Ball Shots (20/14) @ (10/9′) For Time Post time to comments Compare to 29 SEP 10Read More

  “Deck of Cards”…Partner Style   ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Throws @ 5 meters (12/8) ♣: Partner Push-ups Jokers: team 1000m row All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters   Description: All numbered ♥‘s, add a zero to the end, and...Read More

  “Unworthy”   Squats:        80-40-20-40-80 KB Swings: 40-20-10-20-40 (1.5/1 pood) Pull-ups:     20- 10- 5 -10-20   For Time     Post time to comments Compare to 15 FEB 12   Instructions: Perform 80 air SQ, 40 KBS, and 20 PLU. Then 40 SQ, 20 KBS, 10 PLU, and so on.Read More

  REST DAY         CFE WOD: Choose a sport: Run, Row, Bike, or Swim   4 rounds of: 60 seconds on, 60 off; 45 on, 45 off; 30 on, 30 off; 15 on, 15 off   Post total distance covered to commentsRead More

    Fittest in OK Team WOD 3: Medley   WOD 1: 21-15-9  Wall-Ball Shots (20/14) @ (10/9′) Burpees   WOD 2: 3 Rounds For Time  11 Deadlifts (245/163) 11 Weighted Squats (45/25) 1/2/3 30m Weighted Shuttle Run (45/25)   WOD 3: 3 Rounds For Time 15 Hang Power Clean (155/103) 15 Toes to Bar...Read More

  Clean & Jerk ladder AMRAP in 11 minutes (1,2,3,4,5…)   Bar starts on the ground. Athlete will have three 3-minute rounds a 3 ascending weights. The barbell must start on the ground at the beginning of each set, and must touch the ground on each rep. The athlete will have 60 seconds to change...Read More

  “Put a little love in it”   21-15-9 rep rounds of: Push-ups Kettlebell Swings (1.5/1 pood) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time *Run 400m at the end of each rep round     Post time to comments Compare to 27 JAN...Read More