Rest Day       CFE WOD: Choose a sport: Run: 4 x 400m, rest 2 minute; 4 x 200m, rest 1 minute Row: 4 x 500m, rest 2 minute; 4 x 200m, rest 1 minute Bike: 4 x 1200m, rest 2 minute; 4 x 600m, rest 1 minute Swim: 4 x 100m, rest 2 minute; 4 x 50m, rest 1 minute  Read more

“Ryan” 5 rounds for time of: 7 Muscle-ups (Bar or Rings) 21 Burpees     Post time to commentsRead more

Main WOD: Reverse “Annie” 10-20-30-40-50 rep rounds of: Double Unders Sit-ups   For Time     Post time to comments Compare to “Annie” 31 MAR 12       Gymnastics WOD: Practice for 10 minutes: Handstand WalkRead more

1 minute Max rep Pull-ups Rest 1 minute 1 minute Max rep Burpees Rest 1 minute 1 minute Max rep Sit-ups Rest 1 minute 1 minute Max rep Calories Rowed Rest 1 minute   3 rounds for score     Post score to comments Compare to 31 OCT 11Read more

“Thor” 100 Hammer Swings (10/8) 750m Row 50 Pull-ups 25 Burpee Tuck Jumps 50 Toes through Rings 750m Row 100 Hammer Swings   For Time     Post time to comments Compare to 07 MAY 11       Gymnastics WOD: Flexibility: 30 Bridge ups Hold Bridge Up for 30 seconds 30 Sit-up to Pikes Hold Pike Stretch for 3 minutes   Poost experience to commentsRead more