1 Comment

Complete as many rounds in 12 minutes as you can of:

8 Dumbbell presses
8 Push-ups

Post rounds completed to comments.

1 Comment

Three rounds for time of:
Air Squats, 15 reps
Run 200 meters (0.13 on the treadmill)
15 Sit-ups

Post time to comments.


Do CFWU 2x with out the pull ups then the following.

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Post loads and bodyweight to comments.

Be sure to use the gravatron and rest all you want between reps.


Complete as many rounds of the following in 10 mins

5 pull ups (sub body-rows)
7 pushups
10 air squats

Post complete rounds and any extra reps to comments