“Sister” 30 Box Jumps (20″)25 Knees-to-Elbows20 Overhead Squats (65/45)Run 400m 5 rounds for time Post time to comments Compare to 19 NOV 10Read More

Rest Day Strength WOD: Hang Power Cleans3-rep max Post max load to commentsRead More

“Helen” Run 400m21 Kettlebell Swings (1.5/1 pood)12 Pull-ups 3 rounds for time Post time to comments Compare to 18 APR 11Read More

Broad Box Jumps (20″)* 2 reps …then Power Snatch 1 rep max Post max broad jump distance and max load to comments Compare BBJ’s to 26 OCT 10 *Start at normal distance and perform 2 Box Jumps. Step back, and repeat. Keep doing this until you cannot do 2 successful Box Jumps. Measure from the...Read More

21 Knees-to-Elbows 18 Push-ups 15 Pull-ups 12 Overhead Squats (95/65) 9 Handstand Push-ups Run 400m 3 rounds for time Post time to commentsRead More

150 Wall-Ball Shots* Males: 20# @ 10ft Females: 12# @ 9ft For Time *If you stop, do 10 Kettlebell Swings (1.5/1 pood) Post time and number of KB’s to commentsRead More

“Erin’s Masterplan” Run 400m 21 Box Jumps (24/20) 21 Ground-to-Overhead (95/65) 21 Burpees 3 rounds for time Post time to commentsRead More

REST DAY Cardio Focus WOD: “Jerry” Run 1 mile Row 2000m Run 1 mile For Time Post time to commentsRead More

Regional WOD 3 21-15-9 rep rounds of: Deadlifts (315/215) Box Jumps (30/24) For Time Post time to commentsRead More

300 Double Unders For Time Post time to comments Compare to 08 FEB 10 CFE WOD: Choose a Sport: Run, Row, Bike, or Swim 20 x 40 sec on, 20 sec off Post total distance covered to commentsRead More