“Haug” 21-15-9 rep rounds of: Deadlifts (225/150) Body Blasters* For Time Post time to comments Compare to 23 FEB 11 *Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep. Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.Read More

“Lola” 30 Double unders 20 Knees-2-Elbows 10 Handstand Push-ups 5 rounds for time Post time to comments Compare to 02 JUL 11 CFE WOD: Choose a sport: Run, Row, Bike, or Swim 4 x 2 min on, 1 min off Post total distance covered to commentsRead More

“Daniel” 50 Pull-ups Run 400m 21 Thrusters (95/65) Run 800m 21 Thrusters (95/65) Run 400m 50 Pull-ups For Time Post time to comments Compare to 21 MAR 11Read More

Rest Day Skill Work: Multi-sport CFE: Choose one: Swim focus: 2 x Swim 500yd, row 500m* Run focus: 2 x Run 1 mile, row 500m Bike focus: 2 x Bike 5 miles, run 400m Row focus: 2 x Row 2000m, bike 800m For Time Post time to comments *This is the one the majority of...Read More

“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