300 Double Unders For Time Post time to comments Compare to 06 JUL 10 CFE WOD: Choose a Sport: Run, Row, Bike, or Swim 10 x 1 min on, 1 min off Post total distance covered to commentsRead more

“Hair of the Dog” 1200m “Beer” Run (metaphorically on the beer part) …then 5 rounds of: 12 “Shots”(Wall-Ball) (20/12)* 9 Wino Box Jumps (30/24″) 200m sprint “to the can” 6 Cleans “up your mess” (135/95) For Time Post time to comments *You can “make it a Double” and do eight 2-for-1’s instead. This WOD is inspired by those closest to us that have partied a little too hard sometime in their life, and still had to go to work the next day.Read more

Complete as many rounds as possible in 20 minutes of: Run 400m 21 Sit-ups 15 Kettlebell Swings (1.5/1 pood) 9 Box Jumps (30/24″) Post total number of rounds and extra reps to comments Compare to 01 OCT 10 CFE WOD: Choose a sport: Run, Row, Bike, Swim Run: 2 x 1 mile, rest equal to mile time Row: 2 x 2000m, rest equal to 2k time Bike: 2 x 4 miles, rest equal to 4 mile time Swim: 2 x 400m, rest equal to 400m time Post sport and total sprint time to commentsRead more

“Cardio Killer” 800m Run 80 Double Unders 800m Row 600m Run 60 Double Unders 600m Row 400m Run 40 Double Unders 400m Row 200m Run 20 Double Unders 200m Row For Time Post time to commentsRead more

Rest Day Skill Work: Swim: 5 x 100m/yd, rest 3 minutes* Run: 5 x 600m, rest 3 minutes Post total sprint time to comments *0515 class will be doing the swim version. Bring a suit.Read more