“Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time   Rest 5 minutes   “Diane” 21-15-9 rep rounds of: Deadlifts (225/150) Handstand Push-ups   For Time     Post times to commentsRead More

Tough Mudder Practice: Meeting at LaFortune at 0700, Group run 5k South end of main golf course parking lot       Main WOD: (Normal class time, 0900)   Reverse “Annie” 10-20-30-40-50 rep rounds of: Double Unders Sit-ups   For Time     Post time to comments Compare to 07 MAY 12      ...Read More

HZ Olympics: Max rep Burpees in 5 minutes   Rest   “Thank God for partners” With a partner, complete all three rounds (or as much as possible). There is a 25 minute time limit. Equal work required.   Round 1: Row 800m 40 Double Unders 20 Kettlebell Swings (55/35) 10 Handstand Push-ups   Round 2: Row...Read More

Rest Day       CFE WOD: Choose a sport: Run: 8 x 200m, rest 2 min Row: 8 x 250m, rest 2 min Bike: 8 x 600m, rest 2 min Swim: 8 x 50m/yd, rest 2 min   Post sport and total sprint time to commentsRead More

“Psycho” Row 200m 30 Pistols w/ roll Run 400m 50 Single person Ball Throws @ 2m (12/8)* Row 600m 70 meters Burpee Broad Jumps Run 800m   For Time     Post time to comments *Single person ball throws are where a person sits 2 meters in front of a wall, takes a wall-ball and...Read More

Main WOD: Row 750m …then 7 rounds for time of: 7 Handstand Push-ups 14 Sit-ups (unanchored) 21 Double Unders …then Row 750m     Post time to comments Compare to 28 FEB 12       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   7 x 3 minutes on, 2 minutes off...Read More

Complete as many reps in 5 minutes as possible of: Burpees*   Rest 5 minutes   Complete as many rounds as possible in 20 minutes of: 200 meter Run 10 Army Rowers 5 Snatches (95/65)*     Post number of Burpees, number of completed rounds and extra reps to comments *Burpees are to 2012 Games...Read More

  We will be meeting at Turkey Mountain main parking lot at 0645 for trail run. Everyone is welcome to join. “Ethan D” 4 mile trail run   Rest*     With a continuous running clock, perform the following each minute. Adding 2 double unders and 1 burpee every minute until unable to complete within the...Read More

HZ Olympics Max flights of stairs in 5 minutes   Rest   “7-4-11”   Partner AMRAP in 11 minutes of (alternate partners every round): 4 Clean & Jerk (115/75) 7 Knees-2-Elbows   At the end of the 11 minutes, go right into… 4 rounds (alternate partners, each does 2 rounds): 7 Thrusters (115/75) 4 Burpee...Read More

Rest Day         CFE WOD: Choose a sport: Run, Row, Bike, or Swim   30 x 30 seconds on, 30 seconds off   Post sport and total distance covered to commentsRead More