“Terrible 30’s” 30 Calories Rowed 30 Box Jumps (20″) 30 Sit-ups 30 Handstand Push-ups 30 Chest-2-Bar Pull-ups 30 Sit-ups 30 Walking Lunges w/ plate overhead (45/25) 30 Ring Dips 30 Calories Rowed 30 Burpees For Time Post time to comments NOTE: We will be starting in heats. First heat will start 15 minutes after class starts.Read more

“Rooster” 10 Burpees 20 Double Unders 10 rounds for time Post time to comments Compare to 03 SEP 11Read more

For Time Run 400m 25 Sit-ups 25 Squats 5 rounds Post time to commentsRead more

“Blackjack” 20 Push-ups (PU), 1 Sit-up (SU) 19 PU, 2 SU 18 PU, 3 SU 17 PU, 4 SU 16 PU, 5 SU …and so on until 1 PU, 20 SU For time Post time to comments CFE WOD: Choose a Sport: Run, Row, Bike, Swim Run: 3 x (100m, rest, 200m, rest, 400m, rest) Row: 3 x (125m, rest, 250m, rest, 500m, rest) Bike: 3 x (400m, rest, 800m, rest, 1 mile, rest) Swim: 3 x (25m/y, rest, 50m/y, rest, 100m/y, rest) Post total sprint time to comments NOTE: Each rest should equal the previous interval. I.E. run 100m in 20 sec, rest 20 sec, 200m in 42 sec, rest 42 sec, and so on.Read more

Pray for our troops in harm’s way. Enjoying our freedom on this Veteran’s Day “Wittman” 15 Kettlebell Swings (1.5/1 pood)15 Power Cleans (95/65)15 Box Jumps (24/20″) 7 rounds for time Post time to comments Compare to 11 FEB 11Read more