Rest Day Skill Work: Multi-sport CFE: Choose one: Swim focus: 2 x Swim 500yd, row 500m* Run focus: 2 x Run 1 mile, row 500m Bike focus: 2 x Bike 5 miles, run 400m Row focus: 2 x Row 2000m, bike 800m For Time Post time to comments *This is the one the majority of 0515 class will be doingRead more

“I wonder if this will fit on my car?” “Red Dawn” 10 Handstand Push-ups20 Chest-2-Bar Pull-ups30 Burpee Tuck Jumps40 Army Rowers50 Walking Lunges, each leg40 Push-ups (lift hands up on bottom)30 Overhead Squats (95/65)20 Kettlebell Swings(2/1.5 pood)10 Handstand Push-ups For Time Post time to commentsRead more

300 Double Unders For Time Post time to comments Compare to 06 JUL 10 CFE WOD: Choose a Sport: Run, Row, Bike, or Swim 10 x 1 min on, 1 min off Post total distance covered to commentsRead more

“Hair of the Dog” 1200m “Beer” Run (metaphorically on the beer part) …then 5 rounds of: 12 “Shots”(Wall-Ball) (20/12)* 9 Wino Box Jumps (30/24″) 200m sprint “to the can” 6 Cleans “up your mess” (135/95) For Time Post time to comments *You can “make it a Double” and do eight 2-for-1’s instead. This WOD is inspired by those closest to us that have partied a little too hard sometime in their life, and still had to go to work the next day.Read more

Complete as many rounds as possible in 20 minutes of: Run 400m 21 Sit-ups 15 Kettlebell Swings (1.5/1 pood) 9 Box Jumps (30/24″) Post total number of rounds and extra reps to comments Compare to 01 OCT 10 CFE WOD: Choose a sport: Run, Row, Bike, Swim Run: 2 x 1 mile, rest equal to mile time Row: 2 x 2000m, rest equal to 2k time Bike: 2 x 4 miles, rest equal to 4 mile time Swim: 2 x 400m, rest equal to 400m time Post sport and total sprint time to commentsRead more