Pick one: 40-30-20-10 rep rounds of: Kettlebell Swings (55/35) Sit-up Slammers (12/8) Box Jumps (24/20″)   OR   15-12-9-12-15 rep rounds of: Thrusters (75/55) Box Jumps (24/20″) Pull-ups Double Unders x2   For Time     Post choice and time to commentsRead more

  10 Muscle-ups* 90 Speed Skips 8 Muscle-ups 70 Sit-ups 6 Muscle-ups 50 Squats 4 Muscle-ups 30 Box Overs (24/20″) 2 Muscle-ups 10 Handstand Push-ups   For Time     Post time to comments *Muscle-ups: Can be Bar or Ring Modification is 2 pull-ups AND 2 dips per 1 Muscle-upRead more

Rest Day         CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10-15 rounds of: 2 minutes, rest 1 minute   Post total distance to commentsRead more

“Nailed it!”   5 Strict Pull-ups 15 Toes-2-Bar 5 Bar-facing Burpees 15 Overhead Squats (65/45) 5 Back Extensions 15 Calories Rowed   5 rounds for time     Post time to commentsRead more

Main WOD: Power Clean 3-3-3-3-3     Post max load to comments         CFE WOD: Choose a sport, and perform 8-12 rds: Run: 200m, rest 2 min Row: 250m, rest 2 min Bike: 800m, rest 2 min Swim: 50m/yd, rest 2 min     Post sport and sprint time to comments         Gymnastics WOD: Flexibility: Hold right leg splits for 2 min Hold left leg splits for 2 min Hold middle splits for 2 min 2 rounds     Post experience to commentsRead more