A special WOD that Russ and I call “FRANNIE.” Light CFWU x 3 – skipped situps, pullups “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Fran as rx’d: 7:21 (PR) “Annie” 50-40-30-20 and10 rep rounds of: Double-unders Sit-ups Annie as rx’d: 9:12 (PR), a 10:10 improvement over the last [...]

“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a [...]

Split Jerk 1-1-1-1-1-1-1 reps Split Jerk 1-1-1-1-1-1-1 reps as rx’d: 135 / 185 / 205 / 225 / 245 / 265 (PR) / 225 25 mins cardio, stretch.

“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups CFWU x3, extra situps, skipped pullups. Helen as rx’d: 13:38 (PR)

“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats CFWU, light, x 3. Barbara as rx’d: 1) 4:09 2) 4:04 3) 4:01 4) 4:03 5) 3:48 Broken on pullups in each set, but new PR for consecutive pullups at 8. All else unbroken. Total Time w/ rest: 32:05 (PR). [...]

30 Muscle-ups for time CFWU x 3 / extra situps / no pullups, no dips. 120 x pullups 120 x dips I have rings, but I can’t do muscle ups. Yet. Time: 26:24 (PR)

Clean and Jerk 1-1-1-1-1-1-1 reps CFWU x 3 / extra situps (abs still hurty from l-holds) . 95 / 135 / 185 / 205 / 225 (F) / 225 (PR) / 135 I think Russ will agree that we were fortunate the 225 didn’t go through the floor when I dumped it.

For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups CFWUx3 / extra situps, skipped [...]

Four rounds for time: Run 400 meters Rest 2 minutes CFWU x 3 Dollar Workout: 1) 97 s 2) 95 s 3) 93 s 4) 86 s = 10.404 mph = 565.400 newtons. Stick that in your bacon shake and stir it.

“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a [...]