“Harm” 40 Handstand Push-ups 40 Weighted Walking Lunges (45/35) 40 Pull-ups 40 V-ups 40 Box Jumps (24/20) 40 Calories Rowed 40 Kettlebell Swings (1.5/1 pood) 40 Burpees For Time Post time to commentsRead more

Rest Day Focus Work: Pick one Skill and one Lift (3-rep max) Post choices and results to commentsRead more

30 Double Unders 25 Toes-2-Bar 20 Thrusters (65/45) 15 Pull-ups Row 250m 3 rounds for time Post time to comments Compare/Similar to 27 NOV 09Read more

Snatch Balance 1-rep max Post max load to comments Snatch Balance video: wmv:http://media.Functional Fitness.com/cf-video/Functional Fitness_SnatchBalance.wmv mov:http://media.Functional Fitness.com/cf-video/Functional Fitness_SnatchBalance.mov Notice how the lifter does multiple “warm-up” rounds before even starting 1-rep attempts. He started with 45lbs and ended up getting to 185, with no big jumps. CFE WOD: Choose a sport: Run, Row, Bike, or Swim Run: 4 x 400m, rest 4 min Row: 4 x 500m, rest 4 min Bike: 4 x 1200m, rest 4 min Swim: 4 x 75m/y, rest 4 min Post sport and total sprint time to commentsRead more

Complete as many rounds as possible in 15 minutes: 20 meters of Burpee Broad Jumps 10 Squat Snatches (95/65) Post total number of rounds and extra reps to commentsRead more