Row 3K For Time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim Run: 6 x 400m, Rest* Row: 6 x 500m, Rest* Bike: 6 x .5 mile, Rest* Swim: 6 x 50m/yd, Rest* Rest*=2x the time it took to run each interval. I.E. run 400 in 65 sec, rest 130...Read More

“Nancy” Run 400m 15 Overhead Squats (95/65) 5 rounds for time Post time to comments Compare to 23 NOV 09Read More

“CFT” 1 rep max – Back Squat 1 rep max – Shoulder Press 1 rep max – Deadlift Post max loads and total to comments Compare to: CFT – 15 OCT 09 BSQ – 23 FEB 10 SP – 14 JAN 10 DL – 17 DEC 09 CFE WOD: Choose a sport: Run, Row, Bike,...Read More

“Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For Time Post time to comments Compare to 30 JAN 09 Notes: -Partition the PLU, PU, and SQ’s as needed, between the mile runs. -If you have a weighted vest, wear it! 🙂Read More

Rest DayRead More

“Deck of Cards” Spades = Box Jumps (20″) Clubs = Burpees Hearts = Squats (x2) Diamonds = Sit-ups (unanchored)(x2) Jokers = Run 800m Notes: -Numbered cards are face value. K, Q, J are worth 10. A’s are 11. Red suits, Hearts and Diamonds, are double value. -When done with a group, a new card is...Read More

Max reps in 12 minutes of: Handstand Push-ups Post total number of reps to comments Compare to 30 MAR 10 CFE WOD (3+ hours before/after main WOD): Choose a sport: Run, Row, Swim, Bike Run: 4 x 300m ALL OUT SPRINTS, 5 min rest between rds Row: 4 x 375m ALL OUT SPRINTS, 5 min...Read More

“300” 25 Pull-up 50 Deadlifts (135/95) 50 Push-ups 50 Box Jumps (20″) 50 Kettlebell Swings (1.5/1 pood) 50 Thrusters (65/45) 25 Pull-ups For Time Post time to comments Compare to 14 May 10Read More

“Crippler” 400m Walking Lunges For Time Post time to comments Compare to 19 NOV 09 CFE WOD (3+ hours before/after main WOD) Choose a sport: Run, Row, Bike, Swim 3 x 7 minute intervals for max distance Rest 3 minutes between rounds Post total distance to commentsRead More

Run 5K For Time Post time to comments Compare to 23 MAR 10 Note: All classes and camps will meet at LaFortune Park at regular class time. Meet at the north entrance to the playground area, by the snow cone shack. See you there!Read More