Buy-in: (Health Zone Olypmics) 2-minute Stationary Bike Test Max distance, resistance is personal choice   Rest no more than 10 minutes*   Main WOD: “The Odd WOD” Complete as many rounds as possible in 21 minutes of: 5 Handstand Push-up 7 V-ups 9 Push Press (75/50) 11 Lateral Jumps over bar   Rest 2 minutes...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 ALL OUT EFFORTS!!   Post sport and split time to commentsRead More

“Christmas in July” “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Supermans* 40 Kettlebell Swings (55/35) 50 Box Jumps (20″) 100 Double Unders 50 Walking Lunges 40 Knees to Elbows 30 Wall-Ball Shots @ 10ft (20/12) 20 Burpees 10 Ring Dips For Time   Post time to comments Compare to 23 DEC 11Read More

Part 1: Bike Test, Time Trial On a stationary bike, achieve max distance in 3 min with the following staging: Minute 1: no resistance Minute 2: mild resistance Minute 3: moderately heavy resistance   Post distance covered in each minute and total to comments   Part 2: Max rep Bench Press, unbroken, at following weights:...Read More

Congrats to Rich Froning and Annie Thorisdottir for winning the 2012 CrossFit Games, both Back-2-Back champions! Congrats to all the winners and competitors! Strong work!! Buy-in: Partner seated Wall-ball throws @5 meters (12/8) Max reps in 60 seconds   Rest 2 min   2012 CrossFit Games WOD “Track Triplet” 8 Split Snatches (115/75) 7 Bar...Read More

There will be a group meeting at LaFortune Park, golf course entrance, at 0600 on Saturday morning to run the 10K. All are welcome to join. “Tabata”* Pull-ups Sit-ups Push-ups Squats …then do tabata Speed Skips   For Score Notes: Tabata = 20 seconds of work/10 seconds of rest x 8rds, each exercise. I.E. –...Read More

Rowing Competition 500m Row For Time (ALL OUT EFFORT)   Rest 7 minutes   Complete as many rounds as possible in 15 minutes of: 200m Run 10 Burpees 5 GHD Sit-ups     Post row time, plus number of rounds and extra reps to commentsRead More

Rest Day       CFE WOD: Choose a sport: Run:  800m, rest 4 min; 600m, rest 3 min; 400m, rest 2 min; 200m Row: 1000m, rest 4 min; 750m, rest 3 min; 500m, rest 2 min; 250m Bike: 1.75 miles, rest 4 min; 1.25 miles, rest 3 min; 1200m, rest 2 min; 600m Swim: 200m, rest 4...Read More

“Jangy” 200m Run 10 Overhead Squats (95/65) 10 Chest-2-Bar Pull-ups 250m Row 15 Thrusters (95/65) 15 Toes-2-Bar or Knee-2-Elbows   4 rounds for time     Post time to commentsRead More

Main WOD: Complete as many rounds as possible in 12 minutes of: 20 Double Unders 10 meters Burpee Broad Jumps 10 V-ups 10 meters Burpee Broad Jumps   Post total rounds and extra reps to commments     CFE WOD: Choose a sport: Run: 4 x 400m, rest 4 minutes Row: 4 x 500m, rest...Read More