“300” 25 Pull-ups 50 Deadlifts (135/90) 50 Push-ups 50 Box Jumps (20) 50 Kettlebell Swings (1.5/1 pood) 50 Thrusters (65/45) 25 Pull-ups For Time Post time to comments Compare to 02 FEB 09Read more

Rest DayRead more

Another WOD conquered, and Mel is D-U-N! “Dirty Quarters” 25 Box Jumps (24/20)25 Pull-ups25 Kettlebell Swings (1.5/1)25 Knees to Elbows25 Overhead Weighted Walking Lunges (45/25)25 Push Press (65/45)25 Back Extensions25 Wall-Ball Shots (20/12) 2 Rounds For Time Post time to commentsRead more

Good thing for Jim the ceiling tiles are removed! 🙂 Front Squat3-3-3-3-3 Post max load to comments Compare to 10 DEC 09 CFE WOD:(3+ hours after main WOD) Choose a sport: Run, Row, Bike, Swim 10m every minute on the minute. Every minute add 10m. Execution:You can either measure using a Garmin or other distance GPS; or, set up 2 cones 10 meters apart and sprint back and forth as needed.Read more

3 rounds for time of: Row 500m 21 Sit-ups (unanchored) 18 Box Jumps (20″) 15 Push-ups 12 Hanging Power Cleans (115/75) 9 Pull-ups Post time to commentsRead more