Run 800m or Row 1000m …then Complete AMRAP of Deadlifts (225/150) 7 minute time cap Post time of Run/Row and number of reps to commentsRead More

For Time 50 Squats 5 Wall-2-Walls* 50 Sit-ups 5 Wall-2-Walls 25 Pull-ups 5 Wall-2-Walls 50 Double Unders 5 Wall-2-Walls 50 Push-ups 5 Wall-2-Walls 2 rounds Post time to comments Similar to 15 DEC 10 *Wall-2-Walls are from one side of the room to the other (15m each leg, 75m total)Read More

Rest Day Focus Work: With a continuously running clock, do 1 pull-up every minute on the minute. I.E. on minute 1, do 1 pull-up; minute 2, do 2 pull-ups; minute 3, do 3 pull-ups; etc. Continue until you can no longer complete the number of pull-ups required in the given minute. Post last successfully completed...Read More

Rowing “Wood” Row 500m 10 Burpee Box Jumps (24/20″) 10 Sumo-deadlift High-pull (95/65) 10 Thrusters (95/65) Rest 1 minute 5 rounds for time Post time to comments (WOD courtesy of http://www.crossfit.com/)Read More

Sprint 400m 50 Sit-ups 4 rounds for time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim 30 minutes max distance Post total distance to commentsRead More

21-15-9 rep rounds of: Power Cleans (135/95) Burpee Pull-ups For Time Post time to commentsRead More

“Double SQ” 10 Double Unders (DU) 10 Squats (SQ) 20 DU 20 SQ 30 DU 30 SQ 40 DU 40 SQ …now reverse it! For Time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, or Swim Max Effort for: 60 sec, rest*, 90 sec, rest, 2 min, rest, 3 min, rest,...Read More

“Harm” 40 Handstand Push-ups 40 Weighted Walking Lunges (45/35) 40 Pull-ups 40 V-ups 40 Box Jumps (24/20) 40 Calories Rowed 40 Kettlebell Swings (1.5/1 pood) 40 Burpees For Time Post time to commentsRead More

Rest Day Focus Work: Pick one Skill and one Lift (3-rep max) Post choices and results to commentsRead More

30 Double Unders 25 Toes-2-Bar 20 Thrusters (65/45) 15 Pull-ups Row 250m 3 rounds for time Post time to comments Compare/Similar to 27 NOV 09Read More