“Tabata Partner” Teams of two complete three couplets: 1) 70 Weighted Walking Lunges (45/33) & 140 Speed Skips 2) 60 Kettlebell Swings (55/35) & 60 Sit-up Slammers (14/8) 3) 50 Calories Rowed & 50 Burpees   Exercises are performed Tabata style, 20 seconds of work/10 seconds of rest. Once one couplet is complete, move on to the next. Every 4 minutes, teams have 1 minute to run 100m. After run and 1 minute are up, team continues from where they were. Both partners work at same time, but alternate between movements. When one movement is complete, hold the plank position in that work period.     Post total time to commentsRead more

Rest Day         CFE WOD: Choose a sport: Run: 3 x 1 mile, rest equal to run time Row: 3 x 2000m, rest equal to row time Bike: 3 x 3 miles, rest equal to bike time Swim: 3 x 400m, rest equal to swim time     Post sport and time to commentsRead more

“Kelly”   Run 400m 30 Box Jumps (24/20″) 30 Wall-Ball Shots (20@10’/14@9′)   5 rounds for time     Post time to comments Compare to 09 NOV 11Read more

Main WOD: 50 Double Unders 25 Toes-2-Bar 40 Double Unders 20 Knees-2-Elbows 30 Double Unders 15 Toes-2-Bar 20 Double Unders 10 Knees-2-Elbows 10 Double Unders 5 Toes-2-Bar   For Time     Post time to comments         CFE WOD: Choose a sport: Run, Row, Bike or Swim   20 x 30 sec on, 30 sec off   Post sport and total distance covered to comments         Gymnastics WOD: For quality: 100 Holow Rocks 100 Superman Rocks   Post experience to commentsRead more

“The Odd WOD”   Complete as many rounds as possible in 21 minutes of: 5 Handstand Push-ups 7 V-ups 9 Push Press (75/50) 11 Lateral Jumps over the bar     Post number of completed rounds and extra reps to comments Compare to 20 JUL 12     Weekly Form Focus: Push PressRead more