Snatch Balance 1-rep max Post max load to comments Snatch Balance video: wmv:http://media.Functional Fitness.com/cf-video/Functional Fitness_SnatchBalance.wmv mov:http://media.Functional Fitness.com/cf-video/Functional Fitness_SnatchBalance.mov Notice how the lifter does multiple “warm-up” rounds before even starting 1-rep attempts. He started with 45lbs and ended up getting to 185, with no big jumps. CFE WOD: Choose a sport: Run, Row, Bike, or Swim Run: 4 x 400m, rest 4 min Row: 4 x 500m, rest 4 min Bike: 4 x 1200m, rest 4 min Swim: 4 x 75m/y, rest 4 min Post sport and total sprint time to commentsRead more

Complete as many rounds as possible in 15 minutes: 20 meters of Burpee Broad Jumps 10 Squat Snatches (95/65) Post total number of rounds and extra reps to commentsRead more

“In and Out” 1-minute work at each station, 30 seconds of rest between Double Unders Tire “In and Outs” (20/16″) Knees-2-Elbows SOTS Press (45/30) 3 rounds for score Post score to comments Notes: “Tire ‘In and Outs'” are when a tire is laid down, you jump “In” and then jump “Out”. For score, add each exercise, all three rounds, together. If you do singles in place of double unders, divide total number of singles by three for scoring purposes.Read more

“Thanksgiving WOD” 3-person team 150 Pull-ups 60 Tire Flips (210/180) 300 Sledge Swings (10/8)* 3-50m Wall Ball throws (20/12)** Row 3000m*** For Time Post time to comments Compare to 26 NOV 10 Notes: All members perform equal work. Numbers listed are team totals, not individual amounts. *Before starting the WB throws, all members must have completed 100 Burpees. These can be performed while other team members are performing WOD exercises. **WB throws: Team Member (TM) 1 throws the ball, TM 2 picks it up and throws from where the ball landed not rolled, TM 3 picks it up and repeats. This continues until 50m is reached, at this point TM 1 picks up ball and runs it back to beginning. TM 2 then starts the throws over, and the process is repeated. TM 2 runs ball back to start. Repeat again with TM 3 running the ball back. ***TM’s row...Read more

Partner WOD week “JW” Part 1: 75 Sit-ups 500m Row 25 Box Jumps(24/20)* Part 2: 15 Deadlifts (315/205) 30 Burpees 15 Power Cleans (135/95) Part 3: 100 Pull-ups 200 Squats 300 Double Unders For Time Partner ‘A’ starts on Part 1, while ‘B’ starts on Part 2. Both start at same time. Once both have finished with their part, they switch. No rest between parts, other than if one partner gets done before the other. After both partners have completed both parts 1 & 2, they move to Part 3 as a team. Part 3 requires equal work by both partners. Only one working at a time. Each exercise must be completed before moving to next. Post time to commentsRead more