21 Knees-to-Elbows 18 Push-ups 15 Pull-ups 12 Overhead Squats (95/65) 9 Handstand Push-ups Run 400m 3 rounds for time Post time to commentsRead More

150 Wall-Ball Shots* Males: 20# @ 10ft Females: 12# @ 9ft For Time *If you stop, do 10 Kettlebell Swings (1.5/1 pood) Post time and number of KB’s to commentsRead More

“Erin’s Masterplan” Run 400m 21 Box Jumps (24/20) 21 Ground-to-Overhead (95/65) 21 Burpees 3 rounds for time Post time to commentsRead More

REST DAY Cardio Focus WOD: “Jerry” Run 1 mile Row 2000m Run 1 mile For Time Post time to commentsRead More

Regional WOD 3 21-15-9 rep rounds of: Deadlifts (315/215) Box Jumps (30/24) For Time Post time to commentsRead More

300 Double Unders For Time Post time to comments Compare to 08 FEB 10 CFE WOD: Choose a Sport: Run, Row, Bike, or Swim 20 x 40 sec on, 20 sec off Post total distance covered to commentsRead More

Memorial Day Team WOD “Trevor” 300 Pull-ups 400 Push-ups 500 Sit-ups 600 Squats For Time Post Team time to comments Compare to 31 May 2010 This is a 4-person team WOD. Only one team member performing exercise at one time. No partitioning allowed; must complete each exercise before moving to next. Use same location for...Read More

Regional WOD 6 20 Calories Row 30 Burpees 40 Two-handed dumbbell ground-to-overhead (45/35) 50 Toes-to-bar 100 ft Overhead Walking Lunges (45/25) 150 ft Sprint For Time Post time to comments CFE WOD: Choose a Sport: Run, Row, Bike, or Swim 2 x 10 minute on, 5 minute rest Post total distance to commentsRead More

21-15-9 rep rounds of: Burpee Tuck Jumps Pull-ups Sit-ups Post time to commentsRead More

Rest Day Strength WOD: Push Press 5 rep max Post max load to comments Compare to 13 APR 10Read More