100 Overhead Squats For Time Post time to comments Compare to 21 JAN 10 CFE WOD (3+ hrs before/after main WOD): Choose a sport: Run, Row, Bike, Swim Run: Sprint 200m/rest 3 min, x 6 Row: Sprint 250m/rest 3 min, x 6 Bike: Sprint 400m/rest 3 min, x 6 Swim: Sprint 25m/ rest 3 min, x 6 ALL OUT EFFORTS Post total sprint time to commentsRead more

“Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups For Time Post time to comments Compare to 19 May 10Read more

Rest DayRead more

2-person Team WOD 6000m Row (switch every 500m)* 400 Jump rope singles 200 Jump rope speed skips 100 Sit-ups 50 Burpees For Time Post team time to comments These are team totals. Each team member has to do equal amount of work. Simply put, each member does half of each exercise. Alternate turns. E.G. single rope-member A does 100, B does 100, A does 100, and B does 100; singles are done. Only 1 member exercising at a time. *During the row, the member not rowing holds a PVC pipe overhead in the bottom of an overhead squat.Read more

“JT” 21-15-9 rep rounds of: Handstand Push-ups Ring Dips Push-ups For Time Post time to comments Compare to 24 FEB 09 CFE WOD (3+ hours before/after main WOD): Choose a sport: Run, Row, Bike, Swim Sprint for 30 seconds, rest for 45 seconds. Now cover that same distance, no matter the time, for 8 rounds. Rest 45 seconds after each round. Post distance covered and sprint total time to commentsRead more