“Are you a Halloweenie?”   Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Spooky” Sit-up Slammers (12/8) “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ 9′ “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55) “Skeleton” Squat...Read More

For Time 10 Box Jumps (24/20″) 10 Glute-Ham Sit-ups   10 rounds     Post time to comments compare to 27 JUL 12Read More

“Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/65) Burpees   For Time     Post time to comments Compare to 20 DEC 11Read More

1000m Row 50 Sit-up Slammers (12/8) 500m Row 25 GHD Sit-ups 250m Row   2 rounds for time     Post time to commentsRead More

Partner WOD “Triple Threat”   I.  With a partner*, complete as many rounds as possible in 10 minutes of: 5 Muscle-ups Max rep Box Jumps (24/20″) *One partner does 5 MU’s, while the other does max rep Box Jumps. As soon as MU’s are complete, partners switch roles. Box jumps are a continuous count.  ...Read More

Rest Day         CFE WOD: Choose a sport, and perform 2-4 rounds of:   Run: 1 mile, rest half the time of interval Row: 2000m, rest half the time of interval Bike: 3 miles, rest half the time of interval Swim: 400m, rest half the time of interval   Post sport and...Read More

  “Anger Management”   Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows   4 rounds for time     Post time to commentsRead More

  Main WOD: 5 Clean and Jerks (135/95) 10 Double Unders   10 rounds for time     Post time to comments         CFE WOD: Choose a sport: Perform 6-9 rounds of:   Run: 600m, rest 3 minutes Row: 750m, rest 3 minutes Bike: 1800m, rest 3 minutes Swim: 150m, rest 3 minutes  ...Read More

Perform as many reps as possible in 45 seconds of: Burpee Pull-ups Overhead Squats (95/65) Double Unders Sit-up Slammers (12/8) Squats   5 rounds for score 15 sec rest between exercises, 1 minute rest between rounds     Post score to commentsRead More

  “3-Part” Part I: Complete as many rounds as possible in 10 minutes of: 200m Run 10 Burpees 5 Squat Cleans (135/95)   Part II: Partner up, Row 2000m, switching at least every 500m   Part III: With same partner*, Complete as many rounds as possible in 10 minutes of: 200m Run 10 Burpees 5 Squat...Read More