Strength WOD: Power Clean 5-5-5-3-3-3-1-1-1   For max load at each rep range (25 minute cap)   Post loads to comments       Speed WOD: Complete as many rounds as possible in 10 minutes of: 15 Wall-Ball Squat Cleans (20/14) 20 Sit-ups     Post total rounds and extra reps to commentsRead more

  “Chip and Repeat”   20 Jump Squats (10″ target) Run 200m 20 Kettlebell Swings (70/53) Run 200m 20 Burpees Run 200m 20 Overhead Squats (115/75) Run 200m 20 Muscle-ups Run 200m 20 Box Overs (24/20″) Run 200m 20 Ring Push-ups Run 200m 20 Kettlebell overhead walking lunges (35/25) (each leg)   For Time     Post time to commentsRead more

  “Crazy 8’s”   8 Ring Push-ups 16 V-ups 24 Shoulder Touches 32 Squats   4 rounds for time     Post time to commentsRead more

    Partner WOD As a team, row 1400m, 14 strokes at a time. While one partner is rowing, the other does 7 Burpees, jumping onto a 45lb weight plate….then “Lucky 7” Complete as many rounds as possible in 21 minutes of: 49 Double Unders 7 Thrusters (115/83) 7 Toes-2-Bar   One partner at a time does a round, the other partner rest.     Post row time, completed rounds and extra reps to comments Compare to 25 JAN 13Read more

  REST DAY           CFE WOD: Choose a sport, and perform 6-8 rounds of:   Run: 400m, rest 3 minutes Row: 500m, rest 3 minutes Bike: 1200m, rest 3 minutes Swim: 100m, rest 3 minutes   Post sport and total sprint time to commentsRead more