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2-person Team WOD 6000m Row (switch every 500m)* 400 Jump rope singles 200 Jump rope speed skips 100 Sit-ups 50 Burpees For Time Post team time to comments These are team totals. Each team member has to do equal amount of work. Simply put, each member does half of each exercise. Alternate turns. E.G. single rope-member A does 100, B does 100, A does 100, and B does 100; singles are done. Only 1 member exercising at a time. *During the row, the member not rowing holds a PVC pipe overhead in the bottom of an overhead squat.Read more

“JT” 21-15-9 rep rounds of: Handstand Push-ups Ring Dips Push-ups For Time Post time to comments Compare to 24 FEB 09 CFE WOD (3+ hours before/after main WOD): Choose a sport: Run, Row, Bike, Swim Sprint for 30 seconds, rest for 45 seconds. Now cover that same distance, no matter the time, for 8 rounds. Rest 45 seconds after each round. Post distance covered and sprint total time to commentsRead more

7 rounds 5 Power Cleans (155/105) 50 Double Unders For Time Post time to commentsRead more

Sometimes you just do not want to know! Burpee Mile(4-5 person team) For Time Post team time to comments Execute this by doing burpee broad-jumps. Fall forward into the plank position, hop feet to hands, do a broad jump forward while clapping over-head. Do this until one mile is reached. One person exercising at one time. Switch out as often as you wish. Everyone doing same amount is NOT required. MP will be meeting at the Union Intermediate High School track, 77th and S. Garnett, at 0830. If you do not have a team, there will be alternatives. Show up anyway.Read more