Pick any Three (3) skills on the “Athletic Skills Sheet“   Post Skills, Lifts, or movements performed and experience/results to comments       CFE WOD: Pick a running or rowing skill and perform to max effort   Post choice and result to comments       Gymnastics WOD: For Quality: four rounds Slide to Hollow, 10m Hip Shoots, 10m   For Flexibility: Right leg split, 2 minutes Left leg split, 2 minutes Couch stretch, 2 minutes     Post experiences to commentsRead more

Baby “Sister” 30 Box Jumps (20″) 25 Knees-2-Elbows 20 Overhead Squats (65/45) Run 400m   3 rounds for time     Post time to comments Compare to 23 SEP 11Read more

“Frieda”, Fran’s little sister   21-15-9 rep rounds of: Thrusters (95/65) Pull-ups Box Jumps (20″) Run 800, 400, 200*   For Time *After 21 rep rd, run 800m; after 15 rep rd, run 400; and after 9 rep rd, run 200m     Post time to commentsRead more

Complete as many rounds as possible in 20 minutes of: 10 Burpees 5 Toes-2-Bar 5 Knees-2-Elbows 10 Two-handed Kettlebell Power Clean and Jerk (35/20) Run or Row 200m     Post total number of rounds and extra reps to commentsRead more

Rest Day         CFE WOD: Choose a sport combination: Run: 4 x 400m, rest 3 min between intervals; then row, 6 x 250m, rest 90 seconds between Row: 4 x 500m, rest 3 min between intervals; then run, 6 x 200m, rest 90 seconds between Bike: 4 x 1200m, rest 3 min between intervals; then run, 6 x 200m, rest 90 seconds between Swim: 4 x 100m, rest 3 min between intervals; then row, 6 x 250m, rest 90 seconds between   Post choice and total sprint time for each sport to commentsRead more