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

    MP Fitness Board WOD   “Diane”   21-15-9 rep rounds of: Deadlifts (225/150) Handstand Push-ups   For Time     Post time to comments Compare to 30 APR 12Read more

  “Balboa” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time     Post time to comments Compare to 20 JUN 12Read more