21-15-9 rep rounds of: Box Jumps (30/24″) Overhead Squats (115/75) Calories Rowed   Rest 3 minutes, then: 200 Double-unders   For Time     Post time to comments   Compare to Friday, 29 June 2012Read more

  Open Gym @ 1730 Pick a lift, skill, missed WOD, or a WOD you would like to try     CFE WOD: Choose a sport: Run: 600m, rest 3 min; 400m, rest 2 min; 200m, rest 1 min; 200m, rest 2 min; 400m, rest 3 min; 600m Row:  750m, rest 3 min; 500m, rest 2 min; 250m, rest 1 min; 250m, rest 2 min; 500m, rest 3 min; 750m Bike: 1800m, rest 3 min; 1200m, rest 2 min; 600m, rest 1 min; 600m, rest 2 min; 1200m, rest 3 min; 1800m Swim: 200m, rest 3 min; 125m, rest 2 min; 75m, rest 1 min; 75m, rest 2 min; 125m, rest 3 min; 200m   Post sport and sprint time to commentsRead more

    “Special Request”   Complete as many rounds as possible in 12 minutes of: 4 Tire Flips (210/180) 6 Handstand Push-ups 8 pistols   Then with a partner, row as many meters as possible in 12 minutes   Complete as many rounds as possible in 12 minutes of: 4 Strict Pull-ups 60 Speed Skips 8 Kettle-bell Push-ups     Post total rounds plus reps and distance rowed to commentsRead more

  “Squatting Blackjack”   20 Sit-ups* / 1 Squat 19 Sit-ups / 2 Squats 18 Sit-ups / 3 Squats 17 Sit-ups / 4 Squats …and so on until 1 Sit-up / 20 Squats   For Time *unanchored   Post time to comments       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   4 cycles of, rest 2 minutes between cycles: 6 x 40 seconds on, 20 seconds off ALL OUT EFFORTS!     Post sport and total distance covered to commentsRead more

  Hero WOD: “Ryan” 7 Muscle-ups 21 Burpees   5 rounds for time     Post time to comments Compare to 09 MAY 12Read more