“CFT” 1 rep max – Back Squat 1 rep max – Shoulder Press 1 rep max – Deadlift Post max loads and total to comments Compare to: CFT – 15 OCT 09 BSQ – 23 FEB 10 SP – 14 JAN 10 DL – 17 DEC 09 CFE WOD: Choose a sport: Run, Row, Bike, Swim 12 minute Time Trial. Simply, cover as much distance as possible. Post total distance to commentsRead more

“Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For Time Post time to comments Compare to 30 JAN 09 Notes: -Partition the PLU, PU, and SQ’s as needed, between the mile runs. -If you have a weighted vest, wear it! 🙂Read more

Rest DayRead more

“Deck of Cards” Spades = Box Jumps (20″) Clubs = Burpees Hearts = Squats (x2) Diamonds = Sit-ups (unanchored)(x2) Jokers = Run 800m Notes: -Numbered cards are face value. K, Q, J are worth 10. A’s are 11. Red suits, Hearts and Diamonds, are double value. -When done with a group, a new card is turned over when the last person finishes the current card. So, the faster you go, the more rest you get. The slower you go, the more rest your group members get! 🙂Read more

Max reps in 12 minutes of: Handstand Push-ups Post total number of reps to comments Compare to 30 MAR 10 CFE WOD (3+ hours before/after main WOD): Choose a sport: Run, Row, Swim, Bike Run: 4 x 300m ALL OUT SPRINTS, 5 min rest between rds Row: 4 x 375m ALL OUT SPRINTS, 5 min rest between rds Swim: 5 x 50m ALL OUT SPRINTS, 3 min rest between rds Bike: 3 x 1K ALL OUT SPRINTS, 5 min rest between rds Post total sprint time to commentsRead more