“Fever Induced” 50 Speed Skips 40 meters of Bear Crawl or Gorilla Run 30 Double Unders 20 GHD Sit-ups 10 Pistols 5 Muscle-ups (bar or rings)   3 rounds for time     Post time to commentsRead More

Rest Day         CFE WOD: Choose a sport: Run: 10 x 200m, rest 2 min (on a hill or trail) Row: 10 x 250m, rest 2 min (damper at your normal – 4) Bike: 10 x 600m, rest 2 min (minimal restistance) Swim: 10 x 50m/yd, rest 2 min (using kick board)  ...Read More

“Jaime Jam”   Complete as many reps as possible at each station in 1 minute: Overhead Squats (95/65) Box Jump Overs (24/20″)* V-ups Wall-Ball Shots (20/14) @ (10/9′) Kettlebell Swings (55/35)   4 rounds for score     Post score to comments   Instructions: This WOD is performed much like “Fight Gone Bad”, with 1 minute at...Read More

A couple of MP CrossFit “Fire Breathers”! Main WOD: “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups   5 rounds for time   Post time to comments Compare to 11 JAN 12       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   Run: 200m, rest 2 min; 400m, rest 3 min;...Read More

“Baller” Using the same Wall-Ball for each exercise, and carrying it with you  the entire WOD perform:   10 Sit-up Slammers* (20/14) 15 Ball Cleans 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball)   3 rounds for time *SU Slammers are formerly known as Wall-Ball Throws @ 2m. Start with ball touching...Read More

Tough Mudder WOD: Run 6 mile trail run @ Turkey Mountain   We will be meeting there at 0630 for warm-up, and running at 0645. This will be a group run, pace will vary from slow to moderate. All are welcome.       Main WOD: For Time:   10 Pistols with a roll 20...Read More

  “Gassed”   900m Row 10 Handstand Push-ups 800m Run 20 Knees-2-Elbows/Toes-2-Bar 700m Row 30 Chest-2-Bar Pull-ups 600m Run 40 Box Jumps (24/20″) 500m Row 50 Sots Press (30/20) 400m Run 60 Walking Lunges 300m Row 70 Push-ups 200m Run 80 Sit-ups 100m Row 90 Double Unders   For Time     Post time to...Read More

Rest Day       CFE WOD: Choose a combination: 3 rounds, rest 2 minutes between rounds   Run 400m, Row 500m or Bike 1200m, Run 400m or Row 500m, Swim 100m or Swim 100m, Run 400m     Post time to commentsRead More

“Big Jim’s, Big Day” Row 500m or 250m* 15 Push Press (95/65) 15 Wall-Ball Sit-up Throws (12/8) @ 2m Row 250m* 15 Kettlebell Sumo Deadlift High-Pulls (55/35) 15 Burpee Pull-ups   3 rounds for time *Options are to either row 500m at the beginning, or row 250 at the beginning and then 250m again in the...Read More

Main WOD: Three rounds for time of: 10 Overhead Squats (135/95) 50 Overhead Wall-Ball Walking Lunges (20/14)   For Time     Post time to comments       CFE WOD: Choose a sport: Run: 8 x 400m, rest 3 minutes Row: 8 x 500m, rest 3 minutes Bike: 8 x 1200m, rest 3 minutes Swim:...Read More