Broad Box Jumps (20″)* 2 reps …then Power Snatch 1 rep max Post max broad jump distance and max load to comments Compare BBJ’s to 26 OCT 10 *Start at normal distance and perform 2 Box Jumps. Step back, and repeat. Keep doing this until you cannot do 2 successful Box Jumps. Measure from the bottom edge of the box to the front of the toes. Immediately after box jumps are complete, find your 1-rep max Power Snatch. CFE WOD: Choose a sport:Row, Run, Bike, or Swim Time Trials (TT)Row: 4ooomRun: 2 mileBike: 4 milesSwim: 800m Post time to commentsRead more

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