Buy-In: 500m Row For Time (ALL OUT EFFORT)   Rest 5 minutes   Main WOD: 3 rounds for time: 10 Squat Cleans (155/105) Run 400m   Rest 2 minutes   Sellout: Row max distance in same time as “Buy-In” row     Post row and main WOD times, and row distance to comments Compare main WOD to 28 JUL 09Read more

50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD “Giddy up”   First… 200 meter Shuttle Sprints x 6   Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups   Then… 200 meter Rowing Sprints x 6   Followed by… 4 rounds (alternating partners each round, 2 rounds each): 12 Pull-ups 12 Overhead Squats (115/75)   Lastly… 120 meter Human Wheel Barrel   For Time     Post time to comments   Notes: This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout the other exercises, each partner must perform equal work. Partners alternate rounds,...Read more

“Partners A & B”: A: 10 Weighted Lunges (35/25) B: AMRAP 1-arm Kettlebell Swings, right arm (35/20)   A: 5 Box Jumps (30/24) B: AMRAP 1-arm Kettlebell Swings, left arm (35/20)   A: 10 Burpees B: AMRAP Sumo Deadlift High-Pull w/ Kettlebell (35/20)   A: 15 Hang Power Cleans (45/30) B: AMRAP Kettlebell Swings (35/20)   Rest 1 minute (Partner B totals all reps, then multiplies by 10)*   A: Rows the calculated number of B’s reps mutiplied by 10 B: AMRAP 10 Double Unders, 10 Abmat Sit-ups   Rest 2 minutes …now switch roles!!   2 rounds for time *No rest between the first 4 exercises. The first rest is the 1-min rest before the row.     Post total time and number of reps completed as the B partner to comments Compare to 21 NOV 11Read more

Rest Day         CFE WOD: For Time: Row 1600m Run 800m Swim 400m     Post time to commentsRead more

Happy Independence Day! Reminder: No Classes 4 rounds for time: 25 Sit-ups 15 Burpees 5 Handstand Push-ups     Post time to comments  Read more