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

Perform as many reps as possible in 45 seconds of: Burpee Pull-ups Overhead Squats (95/65) Double Unders Sit-up Slammers (12/8) Squats   5 rounds for score 15 sec rest between exercises, 1 minute rest between rounds     Post score to commentsRead more

  “3-Part” Part I: Complete as many rounds as possible in 10 minutes of: 200m Run 10 Burpees 5 Squat Cleans (135/95)   Part II: Partner up, Row 2000m, switching at least every 500m   Part III: With same partner*, Complete as many rounds as possible in 10 minutes of: 200m Run 10 Burpees 5 Squat Cleans (135/95)   *One partner completes one round, then switch. One partner works, one rest.     Post total rounds and extra reps for Parts I & III, and row time from Part II to comments Compare to 20 APR 12Read more