“Annie, are you OK?” Row 500m at beginning of each round 21-18-15-12-9 rep rounds of: Bumbell Thruster(35/25) Kettlebell Sumo Deadlift High-pull (35/25) Burpees Ball Cleans (20/12) Wall-Ball Shots (20/12) For Time Post time to comments Compare to 19 JUN 09Read more

Overhead Squat 5 rep max Post max load to comments Compare to 13 JUL 10 CFE WOD: Choose ONE sport: Run, Row, Bike, Swim Short Distance ( Long Distance (2-3 hrs): 20 min Ultra Distance (3 hrs+): 30 min 105% desired/realistic race pace Pick distance that best represents your race focus. Post total distance covered in that timeRead more

Dear Lord, help me get these HSPU’s done!!!! “Jerry” Run 1 mileRow 2ooomRun 1 mile For Time Post time to commentsRead more

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