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A1. Weighted Pull-ups 5,5,5,5,5


         Ring Rows 5 X 8-10


A2. Partner Wod/ 5 Rds.


300 meter row


15 burpees


150 meter row


30 Double unders

 ** One works while the other rests

  1. Alison Reply
    Thanks for including me in the workout this AM guys-Barry, I just read your recipes and I made a similar egg dish yesterday and ate it as soon as I got home. I make scramble egg "muffins", where I pour my egg mixture into a lg. muffin tin (I do put baking cups in there to ease the removal). I personally like to put natural chicken sausage (from Trader Joe's) and spinach in with my beaten eggs, season with salt and pepper, then pour them in so that the muffin cups are 2/3 cup full. Ideally, you can add whatever combination you like best and keeps you on track. Then I bake at 350 for 20 minutes or so. Once they are cool, I put them in a ziploc in the fridge. When I am ready, I just nuke them for 1 minute or so and I can be on the go. Best part is that they are completely portable and not too messy to eat on the run. The beef recipe sounds good too, need to start cooking!
    • Greg P Reply
      Alison, Thanks for sharing that recipe/idea! They sound like somewhat smallish portions for me, but I love the possibility of having eggs done for a few days at a time, and the fact that they are portable makes them even better.
  2. Stretch Reply
    Note to self: CFH girls rock, great job this morning !!! 2nd note to self Stretch II was the best partner to have in the WOD, he was consistently at 4 minute rounds, what a guy. Way better than Stretch I.
  3. Ron Reply
    Great workout today Morning Crew. I am going to stop by an elementary school gym class so the kids can teach me how to jump rope. LOL
  4. Stretch Reply
    Hey detective i guess you were not your street's Double Dutch champ
  5. Barry Reply
    Awesome Alison, Thanks for posting!
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