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

“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