Rest Day         CFE WOD: Choose a sport and complete 5-8 rounds of: Run: 600m, rest 3 minutes Row: 750m, rest 3 minutes Bike: 1.5 miles, rest 3 minutes Swim: 150m/yd, rest 3 minutes     Post sport and total sprint time to commentsRead More

Complete as many rounds as possible in 20 minutes of: 5 Wall Climbs 10 Sledge Swings (10/8) 15 Sumo Deadlift High-Pull (50/33) 200 meter Run     Post total rounds and extra reps to commentsRead More

  Main WOD: 1-rep Max Deadlift   Post max load to comments       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   4-6 rounds of: 2 min on, 1 min off; 1 min on, 30 sec off, 30 sec on, 15 sec off   Post total distance covered to comments  ...Read More

  “Filthy Fifty”   50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50 Wall-Ball Shots (20/14) 50 Burpees 50 Double Unders   For Time     Post time to comments Compare to 19 JAN 11Read More

  Pick one: 40-30-20-10 rep rounds of: Kettlebell Swings (55/35) Sit-up Slammers (12/8) Box Jumps (24/20″)   OR   15-12-9-12-15 rep rounds of: Thrusters (75/55) Box Jumps (24/20″) Pull-ups Double Unders x2   For Time     Post choice and time to commentsRead More

  10 Muscle-ups* 90 Speed Skips 8 Muscle-ups 70 Sit-ups 6 Muscle-ups 50 Squats 4 Muscle-ups 30 Box Overs (24/20″) 2 Muscle-ups 10 Handstand Push-ups   For Time     Post time to comments *Muscle-ups: Can be Bar or Ring Modification is 2 pull-ups AND 2 dips per 1 Muscle-upRead More

Rest Day         CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10-15 rounds of: 2 minutes, rest 1 minute   Post total distance to commentsRead More

“Nailed it!”   5 Strict Pull-ups 15 Toes-2-Bar 5 Bar-facing Burpees 15 Overhead Squats (65/45) 5 Back Extensions 15 Calories Rowed   5 rounds for time     Post time to commentsRead More

Main WOD: Power Clean 3-3-3-3-3     Post max load to comments         CFE WOD: Choose a sport, and perform 8-12 rds: Run: 200m, rest 2 min Row: 250m, rest 2 min Bike: 800m, rest 2 min Swim: 50m/yd, rest 2 min     Post sport and sprint time to comments      ...Read More

For Time:   10 Pistols 20 meters Handstand Walking 30 Sit-up Slammers 20 Double Unders 10 Body Blasters Row 250m   3 rounds     Post time to commentsRead More