Main WOD: Choose a sport: Run: 8 x 400m, rest 90 seconds Row: 8 x 500m, rest 90 seconds Bike: 8 x 1200m, rest 90 seconds Swim: 8 x 100m, rest 90 seconds   Post sport and sprint times to comments     Gymnastics WOD: Handstand walk or hold practice for 10 minutes   Post experience...Read More

“Partner This” Row 500m, Front rack hold (215/145) 50 Burpees, Overhead hold (135/95) 50 Thruster (95/65), while dip support held 500 Jump rope singles, 250 each switch every 50   For Time *Partner up, coed if possible in honor of the games. Partner A rows while B holds the front rack position. If B doesn’t...Read More

Everyone is welcome to join the Tough Mudder team as they train at the 21st and Riverside skate park at 0700, Saturday morning. Running and climbing will be involved. Class will be at regular time and place. Main WOD: Three rounds for time: 21 Front Squats (95/65) 15 Glute-Ham Sit-ups 90 Speed Skips Run 200m  ...Read More

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