“Sumo Wall Jumping”   3 Wall Climbs 9 Kettlebell Sumo Deadlift High-Pull (70/53) 27 Double Unders   10 rounds for time     Post time to commentsRead more

Main WOD:   Complete as many rounds as possible in 13 minutes of: 13 Wall-Ball Shots (20/14) @ (10/9′) 13 Toes-2-Bar   Post total number of rounds       CFE WOD: Choose a sport, 12-15 rounds of:   Run: 100m, rest 2 minutes Row: 125m, rest 2 minutes Bike: 300m, rest 2 minutes Swim: 25m/yd, rest 2 minutes   Post sport and total sprint time to commentsRead more

  “Fantastic Four” 4-person team WOD   A: Row Calories* B: Max rep Slammers (12/8) C: Max rep Box Jumps (24/20″) D: Max rep Burpees   For Score     Post individual score and total team score to comments   *Notes: Directions: This is a 4-person, 3 round WOD. Round 1 (35 male/30 female) cal, rd 2 (30/25), rd 3 (25/20). Person A rows for 35 calories. In that time, B-slammers, C-box jumps, and D-burpees attempt to get as many reps as possible at their respective station. Once calories are rowed, team stops, rotates stations while resting 30 seconds. Now D rows, A-slmmers, B-box jumps, C-burpees. Once all have rowed, team rest for 2 minutes, and then repeats for 30 calories.   Time caps: There is a time cap per person as they row per round. If a rower gets done before the cap, the whole team stops and gets...Read more

  Rest Day       CFE WOD:   Choose a sport: Run: 8 x 200m, rest 3 minutes Row: 8 x 250m, rest 3 minutes Bike: 8 x 600m, rest 3 minutes Swim: 8 x 50m/yd, rest 3 minutes   ALL OUT EFFORTS!!!   Post sport and total sprint time to commentsRead more

  “Butler Boone”   10 Squat Snatches (95/63) 30 Pull-ups 50 Wall-Ball Shots (20/14) @ (10/9′) 70 Slammers (12/8) 90 Speed Skips 1000 meter Row 80 Walking Lunges 60 Double Unders 40 Push-ups 20 Clean and Jerks (95/63)   For Time     Post time to commentsRead more