Complete as many rounds as possible in 21 minutes of: 15 Pull-ups 15 Push-ups 15 Sit-ups(unanchored) 9 Shuttle Runs – 25m* Post total rounds and extra reps completed to comments *Shuttle run is a “down and back” sprint. Run 25m, touch a line,grab an object, etc. and then run back to start point; this equals...Read More

“Rooster” 10 Burpees 20 Double Unders 10 rounds for time Post time to comments Compare to 08 JAN 10 CFE WOD: Choose a sport: Run, Row, Bike, or Swim 30 minutes for max distance Post total distance to commentsRead More

“Nancy” Run 400m 15 Overhead Squats (95/65) 5 rounds for time Post time to comments Compare to 10 NOV 10Read More

For Time: 70 Burpees 60 Sit-ups 50 Kettlebell Swings (1.5/1 pood) 40 Pull-ups 30 Handstand Push-ups Post time to comments (WOD courtesy of http://www.Functional Fitness.com/) CFE WOD: Choose a sport: Run, Row, Bike, or Swim 5 x 2 minutes on, 45 sec off Post max distance covered to commentsRead More

For Time 21-15-9 rep rounds of: Pull-ups Push-ups Sit-ups Squats Do double unders between rounds: 25(rd1), 50(rd2), 75(rd3) …then rest 2 minutes, row 500m (ALL OUT EFFORT) Post total time, minus 2 min rest, to commentsRead More

Rest DayRead More

21-15-9 rep rounds of: Overhead Squats (95/65) Pull-ups Squats Row 300m at end of each round For Time Post time to commentsRead More

Complete as many rounds as possible in 10 minutes of: 6 Deadlifts (265/180) 6 Clean and Jerks (135/85) Post total number of rounds and additional reps to comments (WOD courtesy of Australia regionals of 2010) CFE WOD: Choose a sport: Run, Row, Bike, or Swim 20 x 30 sec on, 30 sec off ALL OUT...Read More

“Kelly” Run 400m 30 Box Jumps (24″/20″) 30 Wall-Ball Shots (20/12) @ (10/9ft) 5 rounds for time Post time to comments Compare to 31 MAR 10Read More

“THOR” 100 Hammer Swings (10/8) 750m Row 50 Pull-ups 25 Burpee Tuck Jumps 50 Toes through Rings 750m Row 100 Hammer Swings For Time Post time to commentsRead More