Rest Day Strength WOD: “Grace” 30 Clean and Jerks* (135/95) For Time Post time to comments *This WOD can be executed as Clean to overhead anyhow. Meaning, Once you clean the weight, power or squat, you choose how to get it locked out overhead. Most efficent is Push Jerk; but other forms are Push Press...Read More
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
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
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
