Partner WOD   As a team, row 1000m, 15 strokes at a time. While one partner is rowing, the other does 10 Burpees.   …then   Complete as many rounds as possible in 15 minutes of: Run 200m 7 Box Jumps (24/20″) 7 Pull-ups   One partner at a time does a round, and the...Read More

 Pick any Three (3) skills on the “Athletic Skills Sheet“   Post Skills, Lifts, or movements performed and experience/results to comments       CFE WOD: Pick a running or rowing skill and perform to max effort   Post choice and result to comments       Gymnastics WOD: For Quality: four rounds Slide to...Read More

Baby “Sister” 30 Box Jumps (20″) 25 Knees-2-Elbows 20 Overhead Squats (65/45) Run 400m   3 rounds for time     Post time to comments Compare to 23 SEP 11Read More

“Frieda”, Fran’s little sister   21-15-9 rep rounds of: Thrusters (95/65) Pull-ups Box Jumps (20″) Run 800, 400, 200*   For Time *After 21 rep rd, run 800m; after 15 rep rd, run 400; and after 9 rep rd, run 200m     Post time to commentsRead More

Complete as many rounds as possible in 20 minutes of: 10 Burpees 5 Toes-2-Bar 5 Knees-2-Elbows 10 Two-handed Kettlebell Power Clean and Jerk (35/20) Run or Row 200m     Post total number of rounds and extra reps to commentsRead More

Rest Day         CFE WOD: Choose a sport combination: Run: 4 x 400m, rest 3 min between intervals; then row, 6 x 250m, rest 90 seconds between Row: 4 x 500m, rest 3 min between intervals; then run, 6 x 200m, rest 90 seconds between Bike: 4 x 1200m, rest 3 min between...Read More

“Balboa” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time     Post time to commentsRead More

Walking “Diane” 21-15-9 rep rounds of: Deadlifts (225/155) Handstand Walking (in meters)*   For Time *21 meters, 15 meters, and 9 meters   Post time to comments       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10 x 90 seconds sprint, rest 60 seconds   Post total distance covered to...Read More

Four rounds for time: Run 400m 4 rounds of “Cindy”*     Post time to comments Compare to 22 JUN 12   *One round of “Cindy” is: 5 Pull-ups, 10 Push-ups, 15 SquatsRead More

Wishing all the Dad’s a Happy Father’s Day on Sunday. “Daddy-O” Run 600m 100 Speed Skips 10m Handstand Walk 20 Knees-2-Elbows 30m Weighted Walking Lunges (45/25) 20 GHD Sit-ups 30m Gorilla Run or Bear Crawl 20 Toes-2-Bar 10m Handstand Walk   2 rounds for time     Post time to commentsRead More