“The Chief”   Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats   Rest 1 minute. Repeat for total of 5 cycles.     Post total rounds and extra reps for each cycle to comments       Gymnastics WOD: Pike Stretch, 3 minutes Right Leg Splits, 3 minutes Left...Read More

Rest Day       CFE WOD: Choose a sport: Run: 4 x 400m, rest 2 minute; 4 x 200m, rest 1 minute Row: 4 x 500m, rest 2 minute; 4 x 200m, rest 1 minute Bike: 4 x 1200m, rest 2 minute; 4 x 600m, rest 1 minute Swim: 4 x 100m, rest 2 minute;...Read More

“Ryan” 5 rounds for time of: 7 Muscle-ups (Bar or Rings) 21 Burpees     Post time to commentsRead More

Main WOD: Reverse “Annie” 10-20-30-40-50 rep rounds of: Double Unders Sit-ups   For Time     Post time to comments Compare to “Annie” 31 MAR 12       Gymnastics WOD: Practice for 10 minutes: Handstand WalkRead More

1 minute Max rep Pull-ups Rest 1 minute 1 minute Max rep Burpees Rest 1 minute 1 minute Max rep Sit-ups Rest 1 minute 1 minute Max rep Calories Rowed Rest 1 minute   3 rounds for score     Post score to comments Compare to 31 OCT 11Read More

“Thor” 100 Hammer Swings (10/8) 750m Row 50 Pull-ups 25 Burpee Tuck Jumps 50 Toes through Rings 750m Row 100 Hammer Swings   For Time     Post time to comments Compare to 07 MAY 11       Gymnastics WOD: Flexibility: 30 Bridge ups Hold Bridge Up for 30 seconds 30 Sit-up to Pikes Hold...Read More

“Dent’n Steel” Complete as many rounds as possible in 15 minutes of: 200m Run 15 Sit-ups 10 Push-ups 5 Chest-2-Bar Pull-ups   …then 100 Double Unders and rest, 5 minutes total…then   Complete as many rounds as possible in 10 minutes of: 15 Walking Lunges, each leg 10 Toes-2-Bar or Knees-2-Elbows 5 Burpees     Post number...Read More

Rest Day       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 x 10 minute time trial, rest 5 min …then 4 x 1 minute, rest 30 seconds     Post total distance covered to commentsRead More

Run* or Row** 5K For Time     Post time to comments Compare to 22 DEC 11   *All class time will be the same and will be meeting at LaFortune for the 5K run. Go to the main entrance to the golf course. We will meet at the intersection of the sidewalk going to...Read More

Main WOD: Power Clean to 5-rep max Push Press or Push Jerk   Post max load to comments     Gymnastics WOD: Skill: Practice for 10 minutes Static, freestanding Handstand holds   Flexibility: Hold middle splits for 2 minutes 20 side leg swings, left 20 side leg swings, right Hold middle splits for 1 minute 20...Read More