10 Pull-ups 10 Sit-ups 10 Burpees 5 rounds for time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, or Swim Run: 3 x 1200m, rest 3 min Row: 3 x 1500m, rest 3 min Bike: 3 x 2 miles, rest 3 min Swim: 3 x 300m, rest 3 min Post sport and total sprint time to commentsRead more

“Fight Gone Bad” Row (calories) Wall-Ball Shots (20/12) @ 10ft Sumo Deadlift High-Pull (75/50) Box Jumps (20″) Push Press (75/50) 3 rounds Perform as many reps in one minute at each station (5 minutes total per round). Rest one minute between rounds, repeat for two more rounds (17 minutes total). Total all reps and calories for score. Post score to comments Compare to JUL 11Read more

“O Lord, why did I show up today?!” 🙂 Rest Day Skill Work: Choose one: Run: 8 x 400m, rest 2 min Swim: 8 x 100m, rest 2 min Post total sprint time to commentsRead more

“JT” 21-15-9 rep rounds of: Handstand Push-ups Ring Dips Push-ups For Time Post time to comments Compare to 23 APR 11Read more

3 rounds for time 50 Double Unders 25 Wallball “2-fer-1’s” (20/12) For Time Post time to comments WOD courtesy of http://www.Functional Fitness.com/ CFE WOD: Choose a sport: Run, Row, Bike, or Swim Run: 1 mile x 1 Row: 2000m x 1 Bike: 3 miles x 1 Swim: 300m x 1 ALL OUT EFFORTS Post sport and time to commentsRead more