“Weight Class” 15 Tire Jumps (30/24) 12 Power Cleans* 9 Thrusters* Run 200m 4 rounds for time Post time to comments *Weight Classes and weights to use thoughout WOD: Men: 185 & below – 75 186 & above – 85 Women: 140 & below – 45 141 & above – 55Read more

Choose your medicine: 100 Pull-ups for time or 150 Burpees for time Post choice and time to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim “Tabata sprints” 20 sec on, 10 sec off ALL OUT EFFORTS! Post total distance covered to commentsRead more

Dungeon Days! For Time 25 Double Unders20 Walking Lunges w/ plate overhead (45/25)15 Calories Burned (Row)10 Handstand Push-ups 3 rounds Post time to commentsRead more

Max rep Squats in 3 minutes Max Handstand hold Rest 3 minutes 2 rounds Post number of squats and HS time for each round to comments CFE WOD: Choose a sport: Row, Run, Bike, Swim 8 x 30 seconds on, 20 seconds off For max distance Post total distance covered to commentsRead more

Winter 2009 “Wittman” Seven rounds for time of: 15 Kettlebell Swings (1.5/1 pood)15 Power Cleans (95/65)15 Box Jumps (24/20″) Post time to comments(WOD courtesy of Functional Fitness.com, 10 FEB 11)Read more