10 rounds, each for time, of: 100-meter sprint Rest 90 seconds … [Read more...] about Tuesday 160322
No Equipment (Home Wods)
Saturday 160319
For time: Run 400 meters Rest 1 minute Run 800 meters Rest 2 minutes Run 1,200 meters Rest 3 minutes Run 1,600 meters … [Read more...] about Saturday 160319
Tuesday 160315
For time: Run 1,600 meters Rest 3 minutes Run 1,200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters … [Read more...] about Tuesday 160315
Sunday 160306
5 rounds for time of: 30 hip extensions Handstand walk 50 feet Lunge 150 feet … [Read more...] about Sunday 160306
Sunday 160228
Terry For time: 1-mile run 100 push-ups 100-meter bear crawl 1-mile run 100-meter bear crawl 100 push-ups 1-mile run … [Read more...] about Sunday 160228
Monday 160215
Run 5,000 meters … [Read more...] about Monday 160215
Friday 160212
Complete as many rounds as possible in 20 minutes of: 10 burpee pullovers 30 squats 60 seconds of handstand hold This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall. … [Read more...] about Friday 160212
Monday 160125
10-round Tabata squat Then, 3 attempts at max handstand hold This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts. … [Read more...] about Monday 160125
Thursday 160114
Tabata push-ups Run 2 miles Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top. … [Read more...] about Thursday 160114
Sunday 151220
For time: 150 squats 75 hip extensions 120 squats 60 hip extensions 90 squats 45 hip extensions … [Read more...] about Sunday 151220