Rowing “Helen” Row 500m 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups 3 rounds for time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, or Swim 10 x 1 minute on, 1 minute off Post sport and total sprint time to commentsRead more

“Bear’s Baby Brother” Complete 5 rounds of 5 cycles of: Power Clean (120/80) Front Squat Push Press Back Squat Push Press For Time Post time to comments NOTE: Resting the bar on the ground is only authorized between rounds, not during cycles. If unauthorized rest occurs, that cycle does not count. Resting while bar is not on the ground is authorized, i.e. on the shoulders, in the rack position, on the legs, etc. Each exercise is it’s own specific exercise. Do not clean into the front squat; rather, pwr clean, open hips at top, then do front squat. Followed by push press, set on shoulders, back squat, open hips at top, push press, and then back to ground. That is one cycle. Repeat 4 more times equals 1 round.Read more

Rest Day Skill Work: Pick one: Deadlifts 5 rep max or 25 Sit-ups 25 Push-ups 4 roounds for time Post time or load to comments Compare to 18 JAN 11Read more

“Terrible 30’s” 30 Calories Rowed 30 Box Jumps (20″) 30 Sit-ups 30 Handstand Push-ups 30 Chest-2-Bar Pull-ups 30 Sit-ups 30 Walking Lunges w/ plate overhead (45/25) 30 Ring Dips 30 Calories Rowed 30 Burpees For Time Post time to comments NOTE: We will be starting in heats. First heat will start 15 minutes after class starts.Read more

“Rooster” 10 Burpees 20 Double Unders 10 rounds for time Post time to comments Compare to 03 SEP 11Read more