“Pistols gone wild”   Board WOD…”The Girls”   “Mary” Complete as many rounds and reps as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols (alternating) 15 Pull-ups   or   “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats       Post total complete rounds and extra reps to commentsRead more

  REST DAY           CFE WOD: Choose a sport: Run, Row, Bike, Swim   7 rounds of: 90 seconds on, 90 seconds off   Post total sprint distance to commentsRead more

  “Chicken or Fish?”   Complete as many rounds and reps as possible in 28 minutes of: 21 Slammers (12/8) 14 Grasshoppers or Burpees 400m Run     Post total rounds and reps to commentsRead more

  Strength WOD: Power Clean 5-5-5-3-3-3-1-1-1   For max load at each rep range (25 minute cap)   Post loads to comments       Speed WOD: Complete as many rounds as possible in 10 minutes of: 15 Wall-Ball Squat Cleans (20/14) 20 Sit-ups     Post total rounds and extra reps to commentsRead more

  “Chip and Repeat”   20 Jump Squats (10″ target) Run 200m 20 Kettlebell Swings (70/53) Run 200m 20 Burpees Run 200m 20 Overhead Squats (115/75) Run 200m 20 Muscle-ups Run 200m 20 Box Overs (24/20″) Run 200m 20 Ring Push-ups Run 200m 20 Kettlebell overhead walking lunges (35/25) (each leg)   For Time     Post time to commentsRead more