“Rooster” 10 Burpees 20 Double Under 10 rounds for time Post time to comments Compare to 21 APR 10 CFE WOD (3+ hrs before or after main WOD): Choose a sport: Run, Row, Bike, Swim Run: 10K Row: 10K Bike: 15K Swim: 1 mile Do at 80-90% intensity/race paceRead more

For Time Run 400m 15 Pull-ups 15 Squats 15 Box Jumps (20) 15 Double Unders 15 Burpees 4 rounds Post time to commentsRead more

Rest DayRead more

For Time Run 200m 20 Burpee Box Jumps (20/16)* 10 Toes-to-bar 5 Handstand Push-ups Row 250m 4 rounds Post time to comments *- To do a Burpee Box Jump, you do a standard burpee, but instead of a jump and clap, you jump up onto a box. Hence, when jumping the feet back up from the prone postion, the closer to the hands they are, the easier the box jump will be. Enjoy!Read more

Choose your WOD, 1 or 2: WOD 1: Power Cleans 3 rep max Post max load to comments Compare to 04 MAY 10 WOD 2: 20 Burpeees 5 rounds of: 5 Overhead Squats (95/65) 10 Burpees 20 Burpees For Time Post time to comments CFE WOD (3+ hours after the a main WOD): Choose a sport: Run, Row, Bike, Swim Run: 4 x 400m, 4 min rest Row: 4 x 500m, 4 min rest Bike: 3 x 3k, 4 min rest Swim: 5 x 75m/y, 2 min rest Post sprint time to commentsRead more