Main WOD: “Bear Pulling” 12-9-6 rep rounds of: Power Clean Front Squat Push Press Back Squat Push Press Strict Pull-ups For Time Instructions: Perform the Power Clean thru last Push Press as the “Bear Complex”; in which you do each movement connected to the one before. Fully perform each movement. E.G. power clean...Read More
Congratulations to Coach Becky for completing her Level 1 course!! While there, she set a new Fran PR, 5:11; and got her first strict ring muscle-up! Awesome work coach!!!! 21-15-9 rep rounds of: Chest-2-Bar Pull-ups V-ups Run 400m at the start of every round For Time Post time to commentsRead More
Row 500m 10 Burpees Run 400m 15 Burpees Row 250m 20 Burpees Run 200m 25 Burpees 2 rounds for time Post time to comments Compare/similar to 05 NOV 11 Read More
3-Person Team WOD Row 1500m 150 Pull-ups 300 Double Unders 210 Push-ups 300 Double Unders 270 Sit-up Row 1500m For Time Post time to comments Compare to 08 JAN 10 Rules: – Each team member does equal work – Only one team member working at a time – Complete one...Read More
Rest Day CFE WOD: Choose a sport, and perform 3-5 rounds of: Run: 800m, rest 4 minutes Row: 1000m, rest 4 minutes Bike: 2 miles, rest 4 minutes Swim: 200m, rest 4 minutes Post sport and total sprint time to commentsRead More
“Are you a Halloweenie?” Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Spooky” Sit-up Slammers (12/8) “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ 9′ “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55) “Skeleton” Squat...Read More
Partner WOD “Triple Threat” I. With a partner*, complete as many rounds as possible in 10 minutes of: 5 Muscle-ups Max rep Box Jumps (24/20″) *One partner does 5 MU’s, while the other does max rep Box Jumps. As soon as MU’s are complete, partners switch roles. Box jumps are a continuous count. ...Read More
