“Unworthy”   Squats:        80-40-20-40-80 KB Swings: 40-20-10-20-40 (1.5/1 pood) Pull-ups:     20- 10- 5 -10-20   For Time     Post time to comments Compare to 15 FEB 12   Instructions: Perform 80 air SQ, 40 KBS, and 20 PLU. Then 40 SQ, 20 KBS, 10 PLU, and so on.Read More

  REST DAY         CFE WOD: Choose a sport: Run, Row, Bike, or Swim   4 rounds of: 60 seconds on, 60 off; 45 on, 45 off; 30 on, 30 off; 15 on, 15 off   Post total distance covered to commentsRead More

    Fittest in OK Team WOD 3: Medley   WOD 1: 21-15-9  Wall-Ball Shots (20/14) @ (10/9′) Burpees   WOD 2: 3 Rounds For Time  11 Deadlifts (245/163) 11 Weighted Squats (45/25) 1/2/3 30m Weighted Shuttle Run (45/25)   WOD 3: 3 Rounds For Time 15 Hang Power Clean (155/103) 15 Toes to Bar...Read More

  Clean & Jerk ladder AMRAP in 11 minutes (1,2,3,4,5…)   Bar starts on the ground. Athlete will have three 3-minute rounds a 3 ascending weights. The barbell must start on the ground at the beginning of each set, and must touch the ground on each rep. The athlete will have 60 seconds to change...Read More

  “Put a little love in it”   21-15-9 rep rounds of: Push-ups Kettlebell Swings (1.5/1 pood) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time *Run 400m at the end of each rep round     Post time to comments Compare to 27 JAN...Read More

  For Score:   10 minute Row (calories) 2 minutes max rep Overhead Squats (65/45) 1 minute max rep Pull-ups 2 minutes max rep Speed Skips     Post score to comments Compare t0 24 JAN 10Read More

  Partner WOD As a team, row 1000m, 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: 70 Double Unders 7 Thrusters (115/83) 7 Toes-2-Bar   One partner at a time...Read More

  Rest Day           CFE WOD: Choose a sport, and perform 4-6 rounds of: Run: 300m, rest 2 minutes Row: 400m, rest 2 minutes Bike: 1200m, rest 2 minutes Swim: 75m/yd, rest 2 minutes   Post sport and total sprint time to commentsRead More

  Happy Birthday, Coach Jimmy!   “Copy That, White Ape”   37 Kettlebell Push-ups 37 Box Jumps (37/30″) 37 Split Snatches (95/63) 37 Slammers (12/8) 37 Pull-ups 37 Pistols 37 Handstand Push-Ups 37m Gorilla Run 37 Overhead Squats (95/63) 37 Burpees   For Time   Post time to commentsRead More

  Main WOD: Cleans 5-5-3-3-1-1-1   Post max loads to comments       CFE WOD: Choose a sport: Run, Row,Bike, or Swim   8-10 rds of: 1 minute on, 1 minute off   Post total distance covered to commentsRead More