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
Strength WOD: Squat Snatch 1-rep max (20 minute cap) Speed WOD: 15-12-9 rep rounds of: Squat Snatches (55% of 1-rep) Up-downs For Time (12 minute cap) Post 1-rep max and speed WOD time to commentsRead More
REST DAY CFE WOD: Choose a sport: Run, Row, Bike, or Swim 10 x 1 minute ALL OUT EFFORT, 1 minute rest Post sport and max distance covered to commentsRead More
“The Spear” WODs 2 and 3 Complete as many rounds and reps as possible in 6 minutes of: 20 Shoulder Touches 20 Overhead Walking Lunges (45/25) 20 Double Unders Rest 10 minutes Complete as many rounds and reps as possible in 12 minutes of: 50 Kettlebell Swings (53/35) 40 Over-the-Bar Burpees...Read More
Partner WOD As a team, row 1500m, 15 strokes at a time. While one partner is rowing, the other does 10 Burpees. …then Complete as many rounds as possible in 15 minutes of: 7 Box Jumps (30/24″) 7 Pull-ups Row 200m One partner at a time does a round, and...Read More
MP Fitness Board WOD “Diane” 21-15-9 rep rounds of: Deadlifts (225/150) Handstand Push-ups For Time Post time to comments Compare to 30 APR 12Read More
