“Phelps” 4 x 25 y/m swim (any stroke) 7 Push-ups 14 Sit-ups 16 Squats 8 rounds for time Post time to comments Compare to 20 DEC 09 CFE WOD (3+ hours after main WOD): Choose a sport: Run, Row, Bike, Swim 6 x 3 min Interval Rest 1 min on intervals 1, 3, and 5. Rest 3 min on Intervals 2 and 4. Post sprint distance to commentsRead more

One lesson I have learned, Don’t mess with Debbie’s stations!!! “Jeremy” 21-15-9 Overhead Squats (95/65)Burpees For Time Post time comments Compare to 21 DEC 09Read more

Rest Day (Read 1st comment if you are coming to WOD at normal times)Read more

“Filthy Fifty” 50 Box Jumps (24/20) 50 Jumping Pull-ups 50 Kettlebell Swings (1 pood) 50 Walking Lunges 50 Knees to Elbows 50 Push Press 50 Back Extensions 50 Wall-ball Shots (20/12) 50 Burpees 50 Double Unders For Time Post time to comments Compare to 09 APR 10Read more

Overhead Squat 5 rep max Post time to comments Compare to 30 JUN 09 CFE WOD (3+ hours after main WOD): Choose a sport: Run, Row, Bike, Swim 2 x 5 minute intevals, with 2 min rest between … followed by 5 x 1 minute intervals, with 30 sec rest between Post total distance covered in the intervalsRead more