Rest Day         CFE WOD: Coose a sport: Run: 2 x 1 mile, rest 7 minutes Row: 2 x 2000m, rest 7 minutes Bike: 2 x 3 miles, rest 7 minutes Swim: 2 x 400m, rest 7 minutes   Post total sprint time to commentsRead More

For Time: 3 rounds of: 21 Box Jumps (24/20″) 21 Knees-2-Elbows …then 3 rounds of: Sprint 400m Rest 2 minutes* …then 10 Muscle-ups     Post time to comments *Do not do the last 2 min rest. Run 3 times, and rest after 2 of themRead More

Main WOD: 10-9-8-7-6-5-4-3-2-1 rep rounds of: Burpees Sit-ups (unanchored)   For Time Post time to comments       Gymnastics WOD: 20 Front leg swings, right 20 Front leg swings, left 20 Side leg swings, right 20 Side leg swings, left 20 Back leg swings, right 20 Back leg swings, left …then finish with: Pike stretch,...Read More

“Pards” This is a partner WOD 20 Deadlifts (455/315) 30 Pull-ups, AMRAP Kettlebell Swings (55/35) 400m Run, 40 Burpees 50 Wall-Ball Throws @ 7m (20/14) 400m Run, 40 Burpees 30 Pull-ups, AMRAP Kettlebell Swings (55/35) 20 Deadlifts (455/315)   For Time     Post team time to comments Notes: Deadlifts are done together as a...Read More

Wishing all Mom’s a Happy Mother’s Day on Sunday. “The ‘Becky vs. the Ape’ Challenge” Part 1   10 Box Jumps (24/20″) 10m Handstand Walking 10 Army Rowers  400m Run   4 rounds for time     Post time to comments       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10 x...Read More

“The Chief”   Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats   Rest 1 minute. Repeat for total of 5 cycles.     Post total rounds and extra reps for each cycle to comments       Gymnastics WOD: Pike Stretch, 3 minutes Right Leg Splits, 3 minutes Left...Read More

Rest Day       CFE WOD: Choose a sport: Run: 4 x 400m, rest 2 minute; 4 x 200m, rest 1 minute Row: 4 x 500m, rest 2 minute; 4 x 200m, rest 1 minute Bike: 4 x 1200m, rest 2 minute; 4 x 600m, rest 1 minute Swim: 4 x 100m, rest 2 minute;...Read More

“Ryan” 5 rounds for time of: 7 Muscle-ups (Bar or Rings) 21 Burpees     Post time to commentsRead More

Main WOD: Reverse “Annie” 10-20-30-40-50 rep rounds of: Double Unders Sit-ups   For Time     Post time to comments Compare to “Annie” 31 MAR 12       Gymnastics WOD: Practice for 10 minutes: Handstand WalkRead More

1 minute Max rep Pull-ups Rest 1 minute 1 minute Max rep Burpees Rest 1 minute 1 minute Max rep Sit-ups Rest 1 minute 1 minute Max rep Calories Rowed Rest 1 minute   3 rounds for score     Post score to comments Compare to 31 OCT 11Read More