Pull-up bars are up in new facility! 15 individual locations! “Elbows Overhead” 21-15-9 rep rounds of: Knees to ElbowsOverhead Squats (95/65) For Time Post time to comments Compare to 01 MAR 10 CFE WOD: Choose a sport:Run, Row, Bike, Swim 4 x 15 sec on, 10 sec off; 30 sec on, 20 sec off; 1 min on, 40 sec offALL OUT EFFORTS!! Post total distance covered to commentsRead more

For Time 21 Sit-ups (unanchored) 15 Box Jumps (24/20″) 9 Strict Pull-ups 15 Burpees 21 Calories rowed 3 rounds Post time to comments Compare to 27 DEC 10Read more

“Nate” AMRAP in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (2/1.5 pood) Post number of completed rounds and extra reps to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim 8 rounds of: Run: 400m, rest 2 min Row: 500m, rest 2 min Bike: 3/4 mile, rest 2 min Swim: 100m, rest 2 min Post sport and total sprint time to comments (Total sprint time is found by: Total Time – 14 min (rest) = Sprint Time)Read more

“Fight Gone Bad” Row (calories) Wall-ball Shots (20/12) @ 10ft Sumo-Deadlift High-pull (75/50) Box Jumps (20″) Push Press (75/50) 3 rounds for score* Post score to comments Compare to 10 SEP 10 *Complete on minute at each location (5 minutes total per round). Rest one minute after each round. Repeat process two more times, a total of 17 minutes from “Go” to “Stop”. Score is calculated by counting reps at each station, calories on rower; and then adding together all three rounds.Read more

Rest DayRead more