Max score in 12 minutes: 9 minute row (calories) Max rep Overhead Squat (115/95) Post calories, number of OHS, and total score to comments CFE WOD (3+ hour after/before main WOD): Choose a sport: Run, Row, Bike, Swim Run: 30 min Row: 20 min Bike: 30 min Swim: 15 min Cover max distance in time allowed Post distance covered to commentsRead more

“Sweet 16” 16 Squat Jumps* 16 Kettlebell Swings (1.5/1 pood) 16 Toes to Bar 16 Thrusters (65/45) 4 rounds for time Post time to comments *Squat jumps are simply that; perform a squat, and then explode up. Jump as high as you can, safely, opening hips while in air. For speed, make them continuous. 🙂Read more

For Time 50 Double Unders 10 Handstand Push-ups 5 rounds Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim Run: 5 x 200m, rest 3 min Row: 5 x 250m, rest 3 min Bike: 5 x 400m, rest 3 min Swim: 5 x 50m, rest 3 min Post sprint time to commentsRead more

Getting the turkey like our forefathers! Not the same weapon though. 🙂 3-person team WOD 150 Pull-ups 60 Tire Flips (210/180) 300 Sledge Swings (10/8)* 3 Wall-ball Throws 50m (20/12)** Row 3000m*** For Time Post time to comments Notes: All members perform equal work. Numbers listed above are team totals, not individual amounts. *Before moving to Wall-ball throws, all members must have completed 100 Burpees. These can be performed while other team members are performing listed exercises. **Wall-ball throws: Team member ‘1’ throws ball, team member ‘2’ picks up ball and throws, then team member ‘3’ picks up and throws. This is repeated until reaching 50m mark. At this point, ‘1’ picks up ball, and all members run back to start point. Repeat wall-ball throw. ‘2’ picks up after reaching 50m, and all run back to start point. Reapeat again with ‘3’ running ball back. ***Team members will row 500m...Read more

Happy Thanksgiving! Gym closedRead more