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

“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