1000m Row 50 Sit-up Slammers (12/8) 500m Row 25 GHD Sit-ups 250m Row   2 rounds for time     Post time to commentsRead more

Partner WOD “Triple Threat”   I.  With a partner*, complete as many rounds as possible in 10 minutes of: 5 Muscle-ups Max rep Box Jumps (24/20″) *One partner does 5 MU’s, while the other does max rep Box Jumps. As soon as MU’s are complete, partners switch roles. Box jumps are a continuous count.   Score this part by number of completed rounds, extra MU’s, and total team Box Jumps.     II.  With a partner*, complete as many rounds as possible in 6 minutes of: Max rep Burpees *One partner performs as many rep in 1 minute as possible, then switch while other partner does max reps in 1 minute. Continue switching for the 6 minutes. Each partner will perform three 1 minute bouts. Count is continuous.   Score total number of Burpees     III. With a partner*, complete as many rounds as possible in 10 minutes of: 5...Read more

Rest Day         CFE WOD: Choose a sport, and perform 2-4 rounds of:   Run: 1 mile, rest half the time of interval Row: 2000m, rest half the time of interval Bike: 3 miles, rest half the time of interval Swim: 400m, rest half the time of interval   Post sport and total sprint time to commentsRead more

  “Anger Management”   Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows   4 rounds for time     Post time to commentsRead more

  Main WOD: 5 Clean and Jerks (135/95) 10 Double Unders   10 rounds for time     Post time to comments         CFE WOD: Choose a sport: Perform 6-9 rounds of:   Run: 600m, rest 3 minutes Row: 750m, rest 3 minutes Bike: 1800m, rest 3 minutes Swim: 150m, rest 3 minutes     Post sport and total sprint time to comments         Mobility WOD: Flexibility: Hold Pike stretch for 3 min Hold right leg side split, 3 min Hold left leg side split, 3 min Hold Pike stretch, 3 min     Post experience to commentsRead more