Rest Day     CFE WOD: 10 x 30 sec on, 15 sec rest ALL OUT EFFORTS!   Post total distance covered to commentsRead more

Partner WOD   As a team, row 1000m, 15 strokes at a time. While one partner is rowing, the other does 10 Burpees.   …then   Complete as many rounds as possible in 15 minutes of: Run 200m 7 Box Jumps (24/20″) 7 Pull-ups   One partner at a time does a round, and the other one rest. The partner that finished on Burpees, does the first round.     Post row time, number of Burpees, total completed rounds and extra reps to comments Compare to 30 JAN 12Read more

 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