“Sister” 30 Box Jumps (20″) 25 Knees to Elbows 20 Overhead Squats (65/45) Run 400m 5 rounds for time Post time to comments Compare to 03 DEC 08Read more

Rest DayRead more

7 rounds for time of: 10 Burpees 10 Pull-ups 100 Jump rope singles Post time to commentsRead more

Row 3K For Time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim Run: 6 x 400m, Rest* Row: 6 x 500m, Rest* Bike: 6 x .5 mile, Rest* Swim: 6 x 50m/yd, Rest* Rest*=2x the time it took to run each interval. I.E. run 400 in 65 sec, rest 130 sec. Post sprint time to commentsRead more

“Nancy” Run 400m 15 Overhead Squats (95/65) 5 rounds for time Post time to comments Compare to 23 NOV 09Read more