For Time Run 400m 25 Sit-ups 25 Squats 5 rounds Post time to commentsRead more

“Blackjack” 20 Push-ups (PU), 1 Sit-up (SU) 19 PU, 2 SU 18 PU, 3 SU 17 PU, 4 SU 16 PU, 5 SU …and so on until 1 PU, 20 SU For time Post time to comments CFE WOD: Choose a Sport: Run, Row, Bike, Swim Run: 3 x (100m, rest, 200m, rest, 400m, rest) Row: 3 x (125m, rest, 250m, rest, 500m, rest) Bike: 3 x (400m, rest, 800m, rest, 1 mile, rest) Swim: 3 x (25m/y, rest, 50m/y, rest, 100m/y, rest) Post total sprint time to comments NOTE: Each rest should equal the previous interval. I.E. run 100m in 20 sec, rest 20 sec, 200m in 42 sec, rest 42 sec, and so on.Read more

Pray for our troops in harm’s way. Enjoying our freedom on this Veteran’s Day “Wittman” 15 Kettlebell Swings (1.5/1 pood)15 Power Cleans (95/65)15 Box Jumps (24/20″) 7 rounds for time Post time to comments Compare to 11 FEB 11Read more

Rest Day Skill Work: 100 Pull-ups For Time Post time to comments Compare to 28 JUL 11Read more

“Kelly” Run 400m 30 Box Jumps (24/20″) 30 Wall-Ball Shots (20/12) 5 rounds for time Post time to comments Compare to 09 MAY 11Read more