Buy-In: 500m Row For Time (ALL OUT EFFORT) Rest 5 minutes Main WOD: 3 rounds for time: 10 Squat Cleans (155/105) Run 400m Rest 2 minutes Sellout: Row max distance in same time as “Buy-In” row Post row and main WOD times, and row distance to comments Compare main WOD to...Read More
50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD “Giddy up” First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing Sprints x...Read More
Reminder: No classes Wednesday. Normal classes Tuesday, with the addition of a 0845 class “Battle Buddy” 20 Tire Flips (210/175) 40 meter Shuttle Runs x 4 80 Buddy Push-ups 100 meter Buddy Carry 100 Sit-ups 80 Pull-ups 40 Wall-Ball Tosses @ 5m (20/14) 20 Tire Flips For Time Notes: This is a Partner...Read More
Partner WOD week “Goodbye 2011, Hello 2012” Complete as many rounds as possible in 20 minutes of: 20 Weighted Lunges (45/25) 11 Pull-ups 20 Double Unders 11 Knees-2-Elbows or Toes-2-Bar 200m Run Upon completion of the AMRAP, team up with another partner group and row 2012m (equal work) Note: Partners alternate exercises. I.E. Partner...Read More
Main WOD: For Time: Run 400m 15 Pull-ups 12 Deadlifts (185/115) 9 Handstand Push-ups 3 rounds Post time to comments Compare to 28 JUN 10 CFE WOD: Choose a sport: Run: 8 x 200m, rest 2 minutes Row: 8 x 250m, rest 2 minutes Bike: 8...Read More
