Rest Day Strength WOD: “Grace” 30 Clean and Jerks* (135/95) For Time Post time to comments *This WOD can be executed as Clean to overhead anyhow. Meaning, Once you clean the weight, power or squat, you choose how to get it locked out overhead. Most efficent is Push Jerk; but other forms are Push Press or Shoulder Press. Any style or mixture of is authorized. Remember, there are two parts to each rep; the clean (1) and the overhead (2), this is not a snatch.Read more

Complete as many rounds as possible in 21 minutes of: 15 Pull-ups 15 Push-ups 15 Sit-ups(unanchored) 9 Shuttle Runs – 25m* Post total rounds and extra reps completed to comments *Shuttle run is a “down and back” sprint. Run 25m, touch a line,grab an object, etc. and then run back to start point; this equals 1 rep.Read more

“Rooster” 10 Burpees 20 Double Unders 10 rounds for time Post time to comments Compare to 08 JAN 10 CFE WOD: Choose a sport: Run, Row, Bike, or Swim 30 minutes for max distance Post total distance to commentsRead more

“Nancy” Run 400m 15 Overhead Squats (95/65) 5 rounds for time Post time to comments Compare to 10 NOV 10Read more

For Time: 70 Burpees 60 Sit-ups 50 Kettlebell Swings (1.5/1 pood) 40 Pull-ups 30 Handstand Push-ups Post time to comments (WOD courtesy of http://www.crossfit.com/) CFE WOD: Choose a sport: Run, Row, Bike, or Swim 5 x 2 minutes on, 45 sec off Post max distance covered to commentsRead more