“Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups For Time Post time to comments Compare to 09 APR 11 CFE WOD: Choose a sport: Run, Row, Bike, or Swim Run: 2 miles Row: 4000m Bike: 6 miles Swim: 800m Pick one sport, perform half the distance at MAX EFFORT, rest 4 minutes; and then try to cover the second half in same time. Post both, first and second halves, to commentsRead more

“Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups For Time Post time to comments Compare to 07 MAR 11Read more

Rest Day Skill Work: Choose two: 1. 10 x max rep Double Unders 2. 10 x max rep Muscle -up 3. 10 x 1-rep at 3-rep max Squat Clean 4. Run or Row: 10 x 200m, rest 2 min Post choices and results to commentsRead more

10 Pull-ups 20 Box Jumps (20″) 30 Sit-ups 400m Run 5 rounds for time Post time to commentsRead more

10 Power Cleans (115/75) 10 Ring Push-ups 5 rounds for time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, or Swim 5 x 20 seconds on, 10 sec off; 30 sec on, 15 sec off; 40 sec on, 20 sec off; 60 sec on, 30 sec off ALL OUT SPRINTS!!! NO PACING!! Post total distance covered to commentsRead more