Tricks of the trade
Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. Watch the WOD performed here
Into the Fire
Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds Post times for each round to comments. Check out this video on sprinting posture drills for a preview
Discombobulated
Three rounds for time of: 10 Muscle-ups 10 Forward rolls 20 One legged squats, alternating legs Handstand walk 20 yards Laurie Galassi 12:25, Stacey Kroon 23:54. Post time to comments.
Holy Rowing and Balls!
“Matty” 1 minute max rep Muscle Ups Rest Then three rounds for time of: 185 lb Ground to Overhead Anyhow, 7 reps 50 Wall Ball shots, 20/14 750 meter row
Don’t Be Hatin’
For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps Kristin
Hello Beautiful
“Elizabeth” 21-15-9 reps for time of: Squat Cleans (135/ 95) Ring Dips Post times to comments. Watch Annie Sakamoto, an original CF girl, go heavy on her Squat Cleans and
Dead Man Walkin
Deadlift 5-5-5-5-5 Post Loads to comments. Normally, I give a link to this clip to introduce the Deadlift. This lift may seem simple, but don’t be fooled! Check out
Box Jump Anyone
Complete as many rounds in 12 minutes as you can of: 5 Front squats (185/ 105) 10 Chest to bar Pull-ups 20 Double-unders Mike Burke 8.0 rounds. Post rounds and
Commitment Gnomes, Part 2
South Central Regional Event 4 For time: 10 Muscle-ups 15 Handstand push-ups 20 Squat cleans (155/ 105) Run 550 meters Deric Maruquin 4:54, Candice Ruiz 10:41 (105lb clean). Post time
Brain. Check.
Four Rounds, each for time: Run 800 meters Rest as needed between efforts. Remember running is a skill! If you have never heard of Pose running, watch these video clips
