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

Complete as many rounds as possible in 20 min: 5 Strict Pull-ups 10 Burpees 15 Overhead Squats (75/50) Post number of rounds and extra reps to commentsRead more

200m Sprint 10 Burpees 5 Handstand Push-ups 5 rounds for time Post time to comments CFE WOD:Choose a sport:Run, Row, Bike, or Swim Run: 4 x 800m, rest 4 minRow: 4 x 1000m, rest 4 minBike: 4 x 3 miles, rest 4 minSwim: 4 x 200m, rest 4 min Post sport and total sprint time to commentsRead more

“Helen” meets “Grace” Run 400m 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups 3 rounds …then immediately 30 Clean & Jerks (135/95) For Time Post time to comments Note: Perform “Helen” first, all 3 rounds. Then without breaking, move into”Grace”. The total time is your WOD time.Read more

Rest Day Skill Work: Hang Power Clean 10-10-10-10-10 and/or Row 45 sec on, 30 sec off x 10 Post max load or total meters to commentsRead more