“I wonder if this will fit on my car?” “Red Dawn” 10 Handstand Push-ups20 Chest-2-Bar Pull-ups30 Burpee Tuck Jumps40 Army Rowers50 Walking Lunges, each leg40 Push-ups (lift hands up on bottom)30 Overhead Squats (95/65)20 Kettlebell Swings(2/1.5 pood)10 Handstand Push-ups For Time Post time to commentsRead More
300 Double Unders For Time Post time to comments Compare to 06 JUL 10 CFE WOD: Choose a Sport: Run, Row, Bike, or Swim 10 x 1 min on, 1 min off Post total distance covered to commentsRead More
“Hair of the Dog” 1200m “Beer” Run (metaphorically on the beer part) …then 5 rounds of: 12 “Shots”(Wall-Ball) (20/12)* 9 Wino Box Jumps (30/24″) 200m sprint “to the can” 6 Cleans “up your mess” (135/95) For Time Post time to comments *You can “make it a Double” and do eight 2-for-1’s instead. This WOD is...Read More
Complete as many rounds as possible in 20 minutes of: Run 400m 21 Sit-ups 15 Kettlebell Swings (1.5/1 pood) 9 Box Jumps (30/24″) Post total number of rounds and extra reps to comments Compare to 01 OCT 10 CFE WOD: Choose a sport: Run, Row, Bike, Swim Run: 2 x 1 mile, rest equal to...Read More
“Cardio Killer” 800m Run 80 Double Unders 800m Row 600m Run 60 Double Unders 600m Row 400m Run 40 Double Unders 400m Row 200m Run 20 Double Unders 200m Row For Time Post time to commentsRead More
Rest Day Skill Work: Swim: 5 x 100m/yd, rest 3 minutes* Run: 5 x 600m, rest 3 minutes Post total sprint time to comments *0515 class will be doing the swim version. Bring a suit.Read More
Run 600m10 Snatches (95/65)Run 400m10 Chest-to-Bar Pull-ups10 Handstand Push-upsRun 400m10 Clean and Jerk (95/65)Run 600m 2 rounds for time Post time to commentsRead More
Complete as many rounds as possible in 20 minutes of: 200m Run 15 Sit-ups 10 Burpees Post total number of rounds and extra reps to comments CFE WOD: Choose a sport: Run, Row, Bike, or Swim 10 x 40 sec on, 20 sec off Post total distance covered to commentsRead More
