“Fire Team”   30 Calorie Row 30 Burpees 30 Ground-2-Overhead (115/83) 30 Toes-2-Bar 30 meters of Overhead Walking Lunges (45/25) 60 meter Shuttle Sprint   For Time     Post team time to comments   Instructions: Teams of 4 (2 men, 2 women preferred). All four athletes perform the entire WOD. The first athlete enters and completes Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the row. This pattern continues, in order, through all movements. No athlete can begin their next station until the athlete in front of them is clear of that station. Team time is from the first athlete starting through the last one finishing.Read more

  Main WOD: Snatch 3-3-3-3-3   Post max weight to comments       CFE WOD: Choose a sport: Run: 600m, rest 3 minutes x 5 Row: 800m, rest 3 minutes x 5 Bike: 1800m, rest 3 minutes x 5 Swim: 150m/yd, rest 3 minutes x 5   Post sport and total sprint time to commentsRead more

  “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