Rest Day         CFE WOD: Choose a sport and complete 5-8 rounds of: Run: 600m, rest 3 minutes Row: 750m, rest 3 minutes Bike: 1.5 miles, rest 3 minutes Swim: 150m/yd, rest 3 minutes     Post sport and total sprint time to commentsRead more

Complete as many rounds as possible in 20 minutes of: 5 Wall Climbs 10 Sledge Swings (10/8) 15 Sumo Deadlift High-Pull (50/33) 200 meter Run     Post total rounds and extra reps to commentsRead more

  Main WOD: 1-rep Max Deadlift   Post max load to comments       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   4-6 rounds of: 2 min on, 1 min off; 1 min on, 30 sec off, 30 sec on, 15 sec off   Post total distance covered to comments         Mobility WOD: Pick any 3 “Lifting” Mobility WOD’s and perform them for 2 min each side, if applicable   Post choices and experience to commentsRead more

  “Filthy Fifty”   50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50 Wall-Ball Shots (20/14) 50 Burpees 50 Double Unders   For Time     Post time to comments Compare to 19 JAN 11Read more

  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