“Pair it up” 5000m Row* 50 Handstand Push-up For Time *Each partner must do equal work, and rotate each 500m. Post time to commentsRead more

“Partners A & B” A: 10 Weighted Lunges (35/20) B: AMRAP 1-arm Kettlebell Swings, right arm (35/20) A: 5 Box Jumps (30/24) B: AMRAP 1-arm Kettlebell Swings, left arm (35/20) A: 10 Burpees B: AMRAP Sumo-Deadlift High-Pull w/ Kettlebell A: 15 Hang Cleans (45/30) B: AMRAP Kettlebell Swings (35/20) Rest 1 minute (Partner B totals all reps, then multiplies by 10) A: Rows the calculated number of B’s reps B: AMRAP of 10 Double Unders, 10 Abmat Sit-ups Rest 2 minutes …Now switch roles!! 2 rounds for time Post total time and number of reps completed as the “B” partner to comments (WOD courtesy of http://www.Functional Fitnesssantacruzcentral.com/) Note: No rest between the first 4 exercises. The first rest period is the 1-min rest prior to the row.Read more

Rowing “Helen” Row 500m 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups 3 rounds for time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, or Swim 10 x 1 minute on, 1 minute off Post sport and total sprint time to commentsRead more

“Bear’s Baby Brother” Complete 5 rounds of 5 cycles of: Power Clean (120/80) Front Squat Push Press Back Squat Push Press For Time Post time to comments NOTE: Resting the bar on the ground is only authorized between rounds, not during cycles. If unauthorized rest occurs, that cycle does not count. Resting while bar is not on the ground is authorized, i.e. on the shoulders, in the rack position, on the legs, etc. Each exercise is it’s own specific exercise. Do not clean into the front squat; rather, pwr clean, open hips at top, then do front squat. Followed by push press, set on shoulders, back squat, open hips at top, push press, and then back to ground. That is one cycle. Repeat 4 more times equals 1 round.Read more

Rest Day Skill Work: Pick one: Deadlifts 5 rep max or 25 Sit-ups 25 Push-ups 4 roounds for time Post time or load to comments Compare to 18 JAN 11Read more