“Double SQ” 10 Double Unders (DU) 10 Squats (SQ) 20 DU 20 SQ 30 DU 30 SQ 40 DU 40 SQ …now reverse it! For Time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, or Swim Max Effort for: 60 sec, rest*, 90 sec, rest, 2 min, rest, 3 min, rest,...Read More
Snatch Balance 1-rep max Post max load to comments Snatch Balance video: wmv:http://media.Functional Fitness.com/cf-video/Functional Fitness_SnatchBalance.wmv mov:http://media.Functional Fitness.com/cf-video/Functional Fitness_SnatchBalance.mov Notice how the lifter does multiple “warm-up” rounds before even starting 1-rep attempts. He started with 45lbs and ended up getting to 185, with no big jumps. CFE WOD: Choose a sport: Run, Row, Bike, or Swim...Read More
Complete as many rounds as possible in 15 minutes: 20 meters of Burpee Broad Jumps 10 Squat Snatches (95/65) Post total number of rounds and extra reps to commentsRead More
“In and Out” 1-minute work at each station, 30 seconds of rest between Double Unders Tire “In and Outs” (20/16″) Knees-2-Elbows SOTS Press (45/30) 3 rounds for score Post score to comments Notes: “Tire ‘In and Outs'” are when a tire is laid down, you jump “In” and then jump “Out”. For score, add each...Read More
“Thanksgiving WOD” 3-person team 150 Pull-ups 60 Tire Flips (210/180) 300 Sledge Swings (10/8)* 3-50m Wall Ball throws (20/12)** Row 3000m*** For Time Post time to comments Compare to 26 NOV 10 Notes: All members perform equal work. Numbers listed are team totals, not individual amounts. *Before starting the WB throws, all members must have...Read More
Partner WOD week “JW” Part 1: 75 Sit-ups 500m Row 25 Box Jumps(24/20)* Part 2: 15 Deadlifts (315/205) 30 Burpees 15 Power Cleans (135/95) Part 3: 100 Pull-ups 200 Squats 300 Double Unders For Time Partner ‘A’ starts on Part 1, while ‘B’ starts on Part 2. Both start at same time. Once both have...Read More
