“Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups For Time Post time to comments Compare to 06 APR 10 CFE WOD: (3+ hours after main WOD) Choose a sport: Run, Row, Bike, Swim 40:20 x 5 (40 seconds of work:20 seconds of rest, all-out efforts)Read more

Running “Josh” 21 Overhead Squats (95/65) 42 Pull-ups Run 400m 15 Overhead Squats 30 Pull-ups Run 400m 9 Overhead Squats 18 Pull-ups Run 400m For Time Post time to comments Compare to 11 NOV 09Read more

Rest DayRead more

“Do I have to lift that?!” 🙂 For Time: 30 Handstand Push-ups40 Pull-ups50 Kettlebell Swings (1.5/1 pood)60 Sit-ups (anchored)70 Burpees Post time to commentsRead more

Power Cleans 3-3-3-3-3 Post max load to comments Compare to 16 FEB 10 CFE WOD (done 3+ hrs after the main WOD): Choose one of the following with 5x the recovery each interval (if it takes you 40 seconds to run 200m, you rest 3:20) Run: 10 x 200m C2: 10 x 250m Bike: 10 x 1/4 mile Swim: 10 x 50m Post sport and total sprint time to commentsRead more