For Time 21 Push-ups 15 Pull-ups 9 Overhead Squats (115/80) Row 300m 3 rounds Post time to commentsRead More

Oh, to be young again and have that flexibility in the low back! For total sprint time Row 1500m (damper at 10)Rest 5 minuntesRun 800m*Rest 5 minutesRow 500m (damper at 10) Post time to comments *If you have a vest,wear it on the run.Read More

For Time Run 600m 30 Back Extensions 30 V-ups* 3 rounds Post time to comments *Here is a video on good form V-ups: www.youtube.com/watch?v=bMAh1FZqROg&feature=relatedRead More

What does Carmen do after an extremely hard WOD, practices poses for the MP calender! 🙂 Rest DayRead More

“Weight Class” 15 Tire Jumps (30/24) 12 Power Cleans* 9 Thrusters* Run 200m 4 rounds for time Post time to comments *Weight Classes and weights to use thoughout WOD: Men: 185 & below – 75 186 & above – 85 Women: 140 & below – 45 141 & above – 55Read More

Choose your medicine: 100 Pull-ups for time or 150 Burpees for time Post choice and time to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim “Tabata sprints” 20 sec on, 10 sec off ALL OUT EFFORTS! Post total distance covered to commentsRead More

Dungeon Days! For Time 25 Double Unders20 Walking Lunges w/ plate overhead (45/25)15 Calories Burned (Row)10 Handstand Push-ups 3 rounds Post time to commentsRead More

Max rep Squats in 3 minutes Max Handstand hold Rest 3 minutes 2 rounds Post number of squats and HS time for each round to comments CFE WOD: Choose a sport: Row, Run, Bike, Swim 8 x 30 seconds on, 20 seconds off For max distance Post total distance covered to commentsRead More

Winter 2009 “Wittman” Seven rounds for time of: 15 Kettlebell Swings (1.5/1 pood)15 Power Cleans (95/65)15 Box Jumps (24/20″) Post time to comments(WOD courtesy of crossfit.com, 10 FEB 11)Read More

Rest DayRead More