“WOD B” 5 Deadlifts (275/185) 10 Burpees 5 rounds for time Post time to comments Compare to 28 DEC 09 CFE WOD (to be done 3+ hours before or after main WOD): Choose a sport – Run, Row, Bike, or Swim 16 rounds of 10 seconds on, 20 seconds off ALL OUT EFFORTS! Every round is your last mentality. Post distances to commentsRead more

“Helen” Run 400m 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups 3 rounds for time Post time to comments Compare to 10 FEB 10 (row) / 05 OCT 09 (run)Read more

Now this cute couple knows how to rest!! 🙂 Rest Day Reminder:If you need to WOD M-F, I will be at the gym to coach during normal hours.Read more

20-15-10-5 rep rounds of: Overhead Squats (65/45) Pull-ups Push-ups Knees to Elbows Run 400(rds 1&3) Row 500(rds 2&4) For Time Post time to comments Note: You can switch the run and row rds. All that is rx’d is that you alternate them through the rds.Read more

“Annie” 50-40-30-20-10 Double Unders Sit-ups For Time Post time to comments Compare to 02 FEB 10Read more