Skill: Partner Row Row 300m 6 alternating rounds   For total time   Conditioning: “Two Ladies and a Dude” Partner style* 4 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 6 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then 8 rounds of “Rooster”: 10 Burpees 20 Double Unders   For Time *For Lola and Cindy, partners alternate exercises each round. For Rooster, partners alternate rounds.   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post times and experiences to commentsRead more

  Strength: Clean* 5   reps at 70% 3   reps at 80% 1+ reps at 90%   For max reps at 90% *Squat Cleans   Conditioning: “Sumo Wall Jumping” 3 Wall Climbs 9 Kettlebell Sumo Deadlift High-Pull (70/53) 27 Double Unders   10 rounds for time Compare to Monday, 07 January 2013   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 2:00/side Spine Smash – 2:00     Post load and reps, time, and experience to commentsRead more

  REST DAY     No Competitors Class this week.     CFE WOD: Choose a sport: Run: 200m, rest 2 minutes; 300m, rest 3 minutes; 400m, rest 4 minutes   2 rounds Row: 250m, rest 2 minutes; 375m, rest 3 minutes; 500m, rest 4 minutes   2 rounds Bike: 800m, rest 2 minutes; 1200m, rest 3 minutes; 1600m, rest 4 minutes  2 rounds Swim: 50m, rest 2 minutes: 75m, rest 3 minutes; 100m, rest 4 minutes  2 rounds     Post sport, sprint time, and experiences to commentsRead more

  Skill: “Shin Killers” Box Jump 1- rep max height 1-rep max broad jump to box (20/16″)   Conditioning: Row 300m 21 Burpees 12 Double Kettlebell Thrusters (53/35)   3 rounds   …Rest 3 minutes   5 Strict Handstand Push-ups 10 Ground-2-Overhead (95/63) 50 Double Unders   3 rounds   For Time   Mobility: 5 Skin the Cat Hold the bottom of Skin the Cat – 30 seconds Couch Stretch – 1:30/side     Post Height, Distance, Time, and Experiences to commentsRead more

  Strength: Deadlifts 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: 3 Muscle-ups 6 Front Squats (135/95) 9 Slammers (20/14) 12 Ring Push-ups   3 rounds for time   Flexibility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post load and reps, time, and experiences to commentsRead more