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

  Buy-In: 500m Row For Time (ALL OUT EFFORT)   Rest 5 minutes   Main WOD: 3 rounds for time: 10 Squat Cleans (155/105) Run 400m   Rest 2 minutes   Sellout: Row max distance in same time as “Buy-In” row     Post row and main WOD times, and row distance to comments Compare main WOD to...Read More

50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD “Giddy up”   First… 200 meter Shuttle Sprints x 6   Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups   Then… 200 meter Rowing Sprints x...Read More

“Partners A & B”: A: 10 Weighted Lunges (35/25) B: AMRAP 1-arm Kettlebell Swings, right arm (35/20)   A: 5 Box Jumps (30/24) B: AMRAP 1-arm Kettlebell Swings, left arm (35/20)   A: 10 Burpees B: AMRAP Sumo Deadlift High-Pull w/ Kettlebell (35/20)   A: 15 Hang Power Cleans (45/30) B: AMRAP Kettlebell Swings (35/20)  ...Read More

Rest Day         CFE WOD: For Time: Row 1600m Run 800m Swim 400m     Post time to commentsRead More

Happy Independence Day! Reminder: No Classes 4 rounds for time: 25 Sit-ups 15 Burpees 5 Handstand Push-ups     Post time to comments  Read More

Reminder: No classes Wednesday. Normal classes Tuesday, with the addition of a 0845 class   “Battle Buddy” 20 Tire Flips (210/175) 40 meter Shuttle Runs x 4 80 Buddy Push-ups 100 meter Buddy Carry 100 Sit-ups 80 Pull-ups 40 Wall-Ball Tosses @ 5m (20/14) 20 Tire Flips   For Time Notes: This is a Partner...Read More

Partner WOD week   “Goodbye 2011, Hello 2012” Complete as many rounds as possible in 20 minutes of: 20 Weighted Lunges (45/25) 11 Pull-ups 20 Double Unders 11 Knees-2-Elbows or Toes-2-Bar 200m Run Upon completion of the AMRAP, team up with another partner group and row 2012m (equal work) Note: Partners alternate exercises. I.E. Partner...Read More