REST DAY     Open Gym at 1730         CFE WOD: Choose a Sport and perform: Run, Row, Bike, or Swim   6 x 4 minutes on, 2 minutes off     Post total distance covered to commentsRead more

  “Green Crow”   10 Handstand Push-ups 20 Toes-2-Bar/Knees-2-Elbows* 30 Ball Cleans (20/14) 30 Push-Press (65/45) 20 Overhead walking lunges w/ Kettlebell (35/25)* 10 Chest-2-Bar PLU   2 rounds for time   …Rest 5 minutes   Row 500m, ALL OUT!   *Rx is to do T2B on one round and K2E on the other. To do only one is a modification. Hold the KB extended overhead in one hand for 10 lunges, switch hands, and do 10 lunges. Do not do all 20 in one hand one round, and then switch the 2nd round.     Post WOD time and row time to comments  Read more

  “Almost Done!”   Complete as many rounds as possible in 23 minutes of: 10 Kettlebell Swings (70/53) 13 Slammers (12/8) 23 Double Unders     Post total rounds and extra reps to commentsRead more

  “The Final Countdown” 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks Run 200m   4 Rounds for time   Increase weight each round as follows: Men RX: 95, 115, 125, 135 Women RX: 63, 73, 83, 93 Master’s Men 55+ RX: 65, 75, 85, 95 Maters’s Women 55+ RX: 43, 53, 63, 73Read more

  “300 point FGB”   20 Calories Rowed 20 Wall-Ball Shots (20/14) @(10/9′) 20 Sumo Deadlift High-pull (75/50) 20 Box Jumps (20″) 20 Push Press (75/50) Rest exactly 1 minute   3 rounds for time*       Post time to comments *If you are able to complete this in less than 17 minutes, counting the rest between rounds 1&2 and 2&3, you are able to achieve 300+ on Fight Gone BadRead more