Partner WOD “Till death do us part” 600m Run 50 Sit-ups 40 Wall-Ball Shots (20/14) 30 Kettlebell Swings (55/35) 20 Handstand Push-ups 100 Calories Rowed (50 each) 20 Chest-2-Bar Pull-ups 30 Burpees 40 Box Jumps (24/20″) 50 Double Unders 600m Run For Time Post team time to comments Notes: This is a 2 person WOD, Partner A & B. Only one partner working at any given time. Partner A runs 600m, tags B; then B runs 600m. Both go to SU’s. Each partner does 50 SU’s, no more than 25 at a time, rotate out using the same spot. After SU’s are complete, go to WB shots. Each partner has 40 WB shot, no more than 10 at a time; use same location. No more than 10 KB’s at a time. No more than 10 HSPU’s at a time. As a team row for 100 calories, switching every 25. No more...Read more

Rest Day         CFE WOD: Choose a sport: Run: 2 x 1 mile, rest 5 min Row: 2 x 2000m, rest 5 min Bike: 2 x 3 miles, rest 5 min Swim: 2 x 400m/yd, rest 5 min   Post sport and sprint times to commentsRead more

“Modified is Rx” 30 Sit-ups 25 Knee Push-ups 20 Box Jumps* 15 Burpees 100 Jumprope Singles 200m Run   3 rounds for time     Post time and box height to comments *No height is specified. You choose the height that challenges you.Read more

Main WOD: Pick any skill or lift   Post choice and result to comments     Gymnastics WOD: 5 rounds for time: 7 Pistols with Roll 14 Ring Push-ups   Post time and experience to comments     CFE WOD: Choose a sport: Run: 6 x 400m, rest 2 min Row: 6 x 500m, rest 2 min Bike: 6 x 1200m, rest 2 min Swim: 6 x 100m, rest 2 min   Post sport and sprint time to comments    Read more

Warrior Dash 2012 “Shangri-La” Row 500m, 1000, 500 20 Knees-2-Elbows 30 1-arm Kettlebell Snatch (55/35) (15 each arm) 100 Jumprope Singles   3 rounds for time     Post time to comments Note: Row 500m at beginning of round 1, 1000m round 2, and 500m round 3Read more