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
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
