Rest Day Focus Work: Row or Run 5K Post time to commentsRead more

“Help me Rhonda” 40 Sit-ups (unanchored) 30 Calories Rowed 20 Push-ups 10 Pull-ups 7 rounds for time Post time to commentsRead more

“Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/65) Burpees For Time Post time to comments Compare to 21 DEC 10 CFE WOD: Choose a sport: Run, Row, Bike, or Swim Run: 7 x 200m, rest 2 min Row: 7 x 250m, rest 2 min Bike: 7 x 800m, rest 2 min Swim: 50m/yd, rest 2 min Post sport a total sprint time to commentsRead more

“Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/95) 3 rounds for time Post time to comments Compare to 20 DEC 10Read more

Part I: Pair up with a partner. Ten pulls on the rower for distance, each pull initiated once meters stop accumulating on the computer from the previous pull. Then race your partner, each rowing the distance that the partner pulled in the beginning. Part II: Six minute running clock- Run 200 meters, then with the remaining time, AMRAP: 20 double unders/max reps push ups/max reps ring rows. For the push ups and ring rows, one partner will start on each movement. You get as many reps as you can but can only continue as long as your partner is doing reps or holding a push up or ring row plank. Score is total team number of push up and ring row reps. Rest three minutes, switch movement, and repeat. Part III: Repeat Part I Post team totals and score to comments (WOD courtesy of http://www.Functional Fitnesssantacruzcentral.com/)Read more