2 minutes max rep Push-ups Rest to recovery, 10 min max 2 minutes max rep Sit-ups Rest to recovery, 10 min max 2 mile run for time Post max reps and run time to comments CFE WOD (3+ hrs before/after main WOD): Choose a sport: Run, Row, Bike, Swim Run: 4 x 800m, rest 5 min Row: 4 x 1000m, rest 5 min Bike: 4 x 3k, rest 5 min Swim: 4 x 250m, rest 5 min Post sprint time to commentsRead more

“The Seven” 7 rounds for time of: 7 Handstand Push-ups 7 Thrusters (135/95) 7 Knees-to-Elbows 7 Deadlifts (245/165) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-ups Post time to comments See: http://www.crossfit.com/mt-archive2/005450.html for the background information that named this WOD.Read more

Rest DayRead more

“300” 25 Pull-ups 50 Deadlifts (135/95) 50 Push-ups 50 Box Jumps (20″) 50 Kettlebell Swings (1.5/1 pood) 50 Thrusters (65/45) 25 Pull-ups For Time Post time to comments Compare to 08 SEP 10Read more

Broad Box Jumps (20″)* 2 reps and/or Power Snatch 7-7-7-7-7 Post distance and/or max load to comments *-start at normal distance from box, do 2 proper box jumps; and then step back, repeat jumps. Continue doing this until you reach a distance from box that you can not jump forward to. Rest as needed between distances, not between the 2 jumps at each distance. CFE WOD: Choose a sport: Run, Row, Bike, Swim Do 20:10 x Distance until completion. 20 sec on, 10 sec off. Complete stop/rest during rest period. Run: 2 miles Row: 3K Bike: 5 miles Swim: 800m Post sport and time to commentsRead more