Rest Day       CFE WOD: Choose a sport and perform 10-15 rounds of: Run: 200m, rest 2 minutes Row: 250m, rest 2 minutes Bike: 800m, rest 2 minutes Swim: 50m/yd, rest 2 minutes   Post time to commentsRead more

“4 more years…”   Run 600m …rest 2 min, then 50 Double Unders 25 Toes-2-Bar/Knees-2-Elbows 50 Kettlebell Sumo Deadlift High-Pull (55/35) 25 Handstand Push-ups 50 Sit-up Slammers (12/8) 25 Deadlifts (225/150) 50 Wall-Ball Push-ups 25 Kettlebell Swings (70/55) 500m Row   For Time     Post time to commentsRead more

Main WOD: “Bear Pulling”   12-9-6 rep rounds of: Power Clean Front Squat Push Press Back Squat Push Press Strict Pull-ups   For Time Instructions: Perform the Power Clean thru last Push Press as the “Bear Complex”; in which you do each movement connected to the one before. Fully perform each movement. E.G. power clean into the front squat into the push press into the back squat into push press, this equals one rep of the bear complex. Bar cannot rest on the ground throughout the complexes. If you must rest, rest bar off the ground. Execute 12 reps of the bear complex and then 12 pull-ups. Then move to to 15 reps of the complex, and then 15 reps, and so on. Perform the 12 rep round at (95/65), 9 reps at (115/80), 6 reps at (135/95).     Post time to comments       CFE WOD: Choose...Read more

 Congratulations to Coach Becky for completing her Level 1 course!! While there, she set a new Fran PR, 5:11; and got her first strict ring muscle-up! Awesome work coach!!!!   21-15-9 rep rounds of: Chest-2-Bar Pull-ups V-ups Run 400m at the start of every round   For Time     Post time to commentsRead more

Row 500m 10 Burpees Run 400m 15 Burpees Row 250m 20 Burpees Run 200m 25 Burpees   2 rounds for time     Post time to comments Compare/similar to 05 NOV 11  Read more