For Time: 3 rounds of: 21 Box Jumps (24/20″) 21 Knees-2-Elbows …then 3 rounds of: Sprint 400m Rest 2 minutes* …then 10 Muscle-ups     Post time to comments *Do not do the last 2 min rest. Run 3 times, and rest after 2 of themRead more

Main WOD: 10-9-8-7-6-5-4-3-2-1 rep rounds of: Burpees Sit-ups (unanchored)   For Time Post time to comments       Gymnastics WOD: 20 Front leg swings, right 20 Front leg swings, left 20 Side leg swings, right 20 Side leg swings, left 20 Back leg swings, right 20 Back leg swings, left …then finish with: Pike stretch, hold 2 minutes Middle split, hold 2 minutes Straddle stretch right, hold 2 minutes Straddle stretch left, hold 2 minutes Straddle stretch middle, hold 2 minutes   Post experience to commentsRead more

“Pards” This is a partner WOD 20 Deadlifts (455/315) 30 Pull-ups, AMRAP Kettlebell Swings (55/35) 400m Run, 40 Burpees 50 Wall-Ball Throws @ 7m (20/14) 400m Run, 40 Burpees 30 Pull-ups, AMRAP Kettlebell Swings (55/35) 20 Deadlifts (455/315)   For Time     Post team time to comments Notes: Deadlifts are done together as a team lift. While one Pard does PLU’s, the other does max rep KB Swings. One Pard now runs, while the other does Burpees. For WB Throws, stand 10m apart and throw WB back and forth. When doing the Run/Burpees and PLU/KBS the second time, switch roles. Whoever did one event last time, do the other next. Finish with team deadlifts.Read more

Wishing all Mom’s a Happy Mother’s Day on Sunday. “The ‘Becky vs. the Ape’ Challenge” Part 1   10 Box Jumps (24/20″) 10m Handstand Walking 10 Army Rowers  400m Run   4 rounds for time     Post time to comments       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10 x 2 minute on, 2 minute off ALL OUT EFFORTS!   Post total sprint time to commentsRead more

“The Chief”   Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats   Rest 1 minute. Repeat for total of 5 cycles.     Post total rounds and extra reps for each cycle to comments       Gymnastics WOD: Pike Stretch, 3 minutes Right Leg Splits, 3 minutes Left Leg Splits, 3 minutes Middle Splits, 3 minutes   Post experience to commentsRead more