“Kick my ‘ASH’ Wednesday” 100 Double Unders 75 Box Jumps (20″) 50 Pull-ups 25 Ring Dips 10 Handstand Push-ups 25 Kettlebell Swings (2/1.5 pood) 50 Knees-to-Elbows 75 Calories Rowed 100 Speed Skips For Time Post time to commentsRead more

Snatch 3 rep max Post max weight to comments Compare to 18 MAY 10 CFE WOD: Choose a sport: Run, Row, Bike, Swim 4 x 40 seconds on, 20 seconds off rest 40 seconds, then 4 x 20 sec on, 20 sec off Post total distance covered to commentsRead more

“Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups For Time Post time to comments Compare to 03 SEP 10Read more

“Ledesma” Complete as many rounds as possible in 20 minutes of: 5 Paralette Handstand Push-ups 10 Toes through Rings 15 Ball Cleans (20/12) Post total number of rounds completed and extra reps to comments (WOD courtesy of crossfit.com, 08 FEB 11) CFE WOD: Choose a sport: Run, Row, Bike, or Swim 10 x 40 sec on, 20 sec off Post total distance covered to commentsRead more

“You are going DOWN!” 3 rounds for time Run 400m21 Sit-ups (unanchored)18 Box Jumps (20″)15 Push-ups12 Hang Power Clean (115/80)9 Pull-ups Post time to comments Compare to 10 MAY 10 (row)Read more