“Chicken or Fish?” Complete as many rounds and reps as possible in 28 minutes of: 21 Slammers (12/8) 14 Grasshoppers or Burpees 400m Run Post total rounds and reps to commentsRead More
Strength WOD: Power Clean 5-5-5-3-3-3-1-1-1 For max load at each rep range (25 minute cap) Post loads to comments Speed WOD: Complete as many rounds as possible in 10 minutes of: 15 Wall-Ball Squat Cleans (20/14) 20 Sit-ups Post total rounds and extra reps to commentsRead More
“Chip and Repeat” 20 Jump Squats (10″ target) Run 200m 20 Kettlebell Swings (70/53) Run 200m 20 Burpees Run 200m 20 Overhead Squats (115/75) Run 200m 20 Muscle-ups Run 200m 20 Box Overs (24/20″) Run 200m 20 Ring Push-ups Run 200m 20 Kettlebell overhead walking lunges (35/25) (each leg) For Time ...Read More
Partner WOD As a team, row 1400m, 14 strokes at a time. While one partner is rowing, the other does 7 Burpees, jumping onto a 45lb weight plate….then “Lucky 7” Complete as many rounds as possible in 21 minutes of: 49 Double Unders 7 Thrusters (115/83) 7 Toes-2-Bar One partner at a...Read More
REST DAY CFE WOD: Choose a sport, and perform 6-8 rounds of: Run: 400m, rest 3 minutes Row: 500m, rest 3 minutes Bike: 1200m, rest 3 minutes Swim: 100m, rest 3 minutes Post sport and total sprint time to commentsRead More
“Grin & Bear it” Run 600m 25 Chest-2-Bar Pull-ups 50 Army Rowers 75 Double Unders 1000 meter Row 75 Double Unders 50 Wall-Ball Push-ups 25 GHD Sit-ups Run 600m For Time Post time to comments Compare to 05 OCT 12Read More
“Bear’s Baby Brother” Complete 5 rounds of 5 cycles of: Power Clean (120/80) Front Squat Push Press Back Squat Push Press For Time Post time to comments Compare to 18 NOV 11 NOTE: Resting the bar on the ground is only authorized between rounds, not during cycles. If...Read More
No Saturday classes due to Spear competition Option 1: Run or Row 5K For Time Option 2: 50 Double Unders 40 Squats 30 Sit-ups 20 Push-ups 3 rounds for time Post option and time to commentsRead More
