No Saturday classes due to Spear competition   Option 1: Run or Row 5K   For Time     Option 2: 50 Double Unders 40 Squats 30 Sit-ups 20 Push-ups   3 rounds for time     Post option and time to commentsRead more

    Strength WOD: Squat Snatch 1-rep max (20 minute cap)     Speed WOD: 15-12-9 rep rounds of: Squat Snatches (55% of 1-rep) Up-downs   For Time (12 minute cap)     Post 1-rep max and speed WOD time to commentsRead more

  REST DAY           CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10 x 1 minute ALL OUT EFFORT, 1 minute rest   Post sport and max distance covered to commentsRead more

  “The Spear” WODs 2 and 3   Complete as many rounds and reps as possible in 6 minutes of: 20 Shoulder Touches 20 Overhead Walking Lunges (45/25) 20 Double Unders   Rest 10 minutes   Complete as many rounds and reps as possible in 12 minutes of: 50 Kettlebell Swings (53/35) 40 Over-the-Bar Burpees 30 Toes-2-Bar 20 Ring Dips 10 Deadlifts (315/220)     Post completed rounds and reps for each WOD to commentsRead more

  Partner WOD   As a team, row 1500m, 15 strokes at a time. While one partner is rowing, the other does 10 Burpees.   …then   Complete as many rounds as possible in 15 minutes of: 7 Box Jumps (30/24″) 7 Pull-ups Row 200m   One partner at a time does a round, and the other one rest. The partner that finished on Burpees, does the first round.     Post row time, number of Burpees, total completed rounds and extra reps to comments Similar to 27 JUN 12Read more