Partner WOD week   “Goodbye 2011, Hello 2012” Complete as many rounds as possible in 20 minutes of: 20 Weighted Lunges (45/25) 11 Pull-ups 20 Double Unders 11 Knees-2-Elbows or Toes-2-Bar 200m Run Upon completion of the AMRAP, team up with another partner group and row 2012m (equal work) Note: Partners alternate exercises. I.E. Partner A does lunges, B does Pull-ups, A does DU’s, B does K2E/T2B, A does run, and then B does lunges, …etc. Post number of completed rounds, extra rep, and row time to comments Compare to 06 JAN 12Read more

Main WOD: For Time:   Run 400m 15 Pull-ups 12 Deadlifts (185/115) 9 Handstand Push-ups   3 rounds     Post time to comments Compare to 28 JUN 10         CFE WOD: Choose a sport:   Run: 8 x 200m, rest 2 minutes Row: 8 x 250m, rest 2 minutes Bike: 8 x 600m, rest 2 minutes Swim: 8 x 50m/yd, rest 2 minutes   Post sport and total sprint time to commentsRead more

21-15-9 rep rounds of: Box Jumps (30/24″) Overhead Squats (115/75) Calories Rowed   For Time     Post time to commentsRead more

  Rest Day     CFE WOD: 10 x 30 sec on, 15 sec rest ALL OUT EFFORTS!   Post total distance covered to commentsRead more

Partner WOD   As a team, row 1000m, 15 strokes at a time. While one partner is rowing, the other does 10 Burpees.   …then   Complete as many rounds as possible in 15 minutes of: Run 200m 7 Box Jumps (24/20″) 7 Pull-ups   One partner at a time does a round, and the other one rest. The partner that finished on Burpees, does the first round.     Post row time, number of Burpees, total completed rounds and extra reps to comments Compare to 30 JAN 12Read more