Main WOD: “Pick your poison” Pick any WOD; new WOD, favorite WOD, needs improvement WOD, or simple one you have not done in a while. Post WOD choice, time, # rounds, etc. to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim Run or Row: 5k Bike: 10k Swim: 1600m Post time to commentsRead more

For Time 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups …now reverse it… and now reverse it again!! Post time to comments Note: You will basically be doing 3 rounds, with the middle round being backwards. So transitioning from rd 1 to rd 2, you will be doing 20 pull-ups total. And from 2 to 3, you will be doing a 1000m row. Round 1 is top to bottom, round 2 is bottom to top, and round 3 is top to bottom.Read more

Rest DayRead more

AMRAP in 20 min of: Run 200m 15 Push-ups 10 Box Jumps (24/20″) 5 Chest-to-bar Pull-ups Post complete rounds and extras to commentsRead more

“WOD B” 5 Deadlifts (275/185) 10 Burpees 5 rounds for time Post time to comments Compare to 01 May 10 CFE WOD (3+ hours before or after main WOD): Choose a sport: Run, Row, Bike, Swim 16 rounds of: 10 seconds on, 20 seconds off ALL OUT EFFORTS!! Post total distance covered to commentsRead more