Rest DayRead more

“Unworthy” Squats: 80-40-20-40-80 Kettlebell Swings (1.5/1 pood): 40-20-10-20-40 Pull-ups: 20-10-05-10-20 For Time Post time to comments Compare to 10 SEP 09 Note: There are 5 rounds, each with SQ’s, KBS’s, and PLU’s. E.G.-rd 1 is 80 SQ, 40 KBS, 20 PLU; then rd 2 is 40 SQ, 20KBS, 10PLU, and so on.Read more

“SQT” 3 rounds for time of: 10 Ground to overhead (95/65) 200 yd Shuttle sprint, 50 yds there and back twice Post time to comments CFE WOD (3+ hours before/after main WOD): Choose a sport: Run, Row, Bike, Swim Run: 4 x 300m ALL OUT SPRINTS, 5 min rest Row: 4 x 375m ALL OUT SPRINTS, 5 min rest Bike: 3 x 2k ALL OUT SPRINTS, 5 min rest Swim: 5 x 50 m/y ALL OUT SPRINTS, 3 min rest Post total sprint time to commentsRead more

Part 1: 200 Speed Skips (w/ jump rope) 3 minute time cap. Score time or total number of speed skip in 3 minutes Rest 1 min Part 2: AMRAP in 12 minutes of: 4 Handstand Push-ups 6 Pull-ups 8 Push-ups 10 Toes-to-Bar Rest 1 min Part 3: 200 Jump rope Singles 3 min time cap. Score time or total number of singles. Post times and/or number of rounds and reps completed for each part to commentsRead more

For Time 75 Push Press (65/45)* *- Everytime you stop, drop and do 25 Sit-ups, unanchored Post time and sit-ups to comments CFE WOD (3+ hours before/after main WOD): Choose a sport: Run, Row, Bike, Swim 45 sec on, 45 sec off; 90 sec on, 90 sec off; 3 min on, 3 min off; 6 min on, 6 min off; 3 min on, 3 min off; 90 sec on, 90 sec off; 45 sec on Post sport and distance covered to commentsRead more