“7-4-11” Partner AMRAP in 11 minutes of (switch partners every round): 4 Clean & Jerk (115/75) 7 Knees-2-Elbows At the end of the 11 minutes, go right into… 4 rounds (alternate partners so that each does 2 rounds) 7 Thrusters (115/75) 4 Burpee Pull-ups 275m Row (Equals 1100m) Next… 4 rounds (same instructions as above)...Read More
Complete as many rounds as possible in 15 minutes of: Run 200m 30 Sit-ups 20 Push-ups 10 Pull-ups Post number of completed rounds and extra reps to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim 20 x 20 sec on, 20 sec rest Post time to commentsRead More
“Row Team” Row 10K* For Time *With a partner and one rower, each partner row 1000m and then switch. Continue this until the entire 10K has been rowed. Post time to commentsRead More
“Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For Time Post time to comments Compare to 18 JUN 10 Note: You may partition the pull-ups, push-ups, and squats however you like. Simply put the mile run at the beginning and the end.Read More
“Fight Gone Bad” Row (calories) Wall-Ball Shots (20/12) @ 10ft Sumo-Deadlift High-pull (75/50) Box Jumps (20″) Push Press (75/50) 3 rounds for score* Post score to comments Compare to 25 FEB 11 *Complete one minute at each station (5 minutes total per round). Repeat process two more times, a total of 17 minutes from”Go” to...Read More
Happy Independence Day! In honor of the soldiers who fought side-by-side through the many wars and conflicts. I give you this 2-person team WOD. “Battle Buddy” 20 Tire Flips (210/175) 40 Meter shuttle run x 4 80 Buddy Push-ups 100 Meter Buddy Carry 100 Sit-ups 80 Pull-ups 40 Wall-Ball Tosses @ 5m(20/12) 20 Tire Flips...Read More
