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

Good luck Tough Mudders!!  Tough Mudder WOD: Compete in the Austin Tough Mudder     Main WOD: “Tabata That” Row (calories) Knees-2-Elbows/Toes-2-Bar Power Snatch (75/50) Burpees   Complete as many reps as possible in 8 rds of 20 seconds on, 10 seconds off. Rest 1 minute between eachRead More

“Grin and 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       Tough Mudder WOD: Perform as many of the Mobility WOD’s from the “Running” Poster as possible...Read More