Rest DayRead more

Lieutenant Andrew Richard Nuttall, member of the Canadian Light Infantry, was kill by an improvised explosive device on 23 December 2009. “Nutts” For Time: 10 Handstand Push-ups 15 Deadlifts (250/165) 25 Box Jumps (30/24″) 50 Pull-ups 100 Wall-Ball Shots @ 10′ (20/12) 200 Double Unders Run 400m w/ weight (45/25) Post time to commentsRead more

Back Squat 3 rep max Post max load to comments Compare to 05 NOV 09 CFE WOD (3+ hours before/after main WOD): Choose a sport: Run, Row, Bike, Swim 3 rounds, rest 2 min between rounds 30 sec on, 30 sec off; 30 on, 25 off; 30 on, 20 off; 30 on, 15 off; 30 on, 10 off; 30 on, 5 off; 30 on, rest Rest is ‘stop’ rest, no forward movement. Cover max distance. Post distance covered to commentsRead more

21-15-9 rep rounds of: Squat Snatchs (95/65) Chest-to-Bar Pull-ups For Time Post time to commentsRead more

“Rooster” 10 Burpees 20 Double Under 10 rounds for time Post time to comments Compare to 21 APR 10 CFE WOD (3+ hrs before or after main WOD): Choose a sport: Run, Row, Bike, Swim Run: 10K Row: 10K Bike: 15K Swim: 1 mile Do at 80-90% intensity/race paceRead more