Strength WOD: Split Snatch 1-rep max (25 minute time cap)   Speed WOD: Complete as many rounds as possible in 7 minutes of: 10 Burpees 20 Grasshoppers   or   10 Ball Cleans (20/14) 20 Sit-ups (unanchored)     Post max weight, completed rounds and extra reps to commentsRead More

  “Game on”   First… Row 750m   Now complete 3 rounds of: 3 Split Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Row 750m     For Time       Post time to...Read More

  Pre-WOD: Running group will be meeting at Turkey Mountain parking lot at 0700.       OPTION 1: “Just Friends”   Complete as many rounds as possible in 21 minutes of: Run 200m 7 Slammers (20/14) 7 Box Jumps (24/20″)* 7 Hand-Release Push-ups*     Post total number of completed rounds and extra reps...Read More

    2013 Games WOD 13.5   AMRAP in 4 minutes of: 15 Thrusters (100/65) 15 Chest-2-Bar Pull-ups   …if you successfully complete 3 full rounds, 90 reps, the time cap is extended to 8 minutes. …if you then successfully complete 3 more full rounds, 180 total reps, the time cap is extended to 12...Read More

  REST DAY           CFE WOD: Choose a sport: Run, Row, Bike, or Swim   6-10 rds of: 2 minutes on, 2 minutes off   Post total distance covered to commentsRead More

    “Battle Buddy” 20 Tire Flips (210/175) 30 meter Shuttle Runs x 4 80 Buddy Push-ups 100 meter Buddy Carry 100 Double Unders 80 Wall-Ball Tosses @ 5m (20/14) 40 Chest-2-Bar Pull-ups 20 Tire Flips   1.5 rounds for time*     Post time to comments Compare to 14 DEC 12   *Complete one...Read More

  Strength WOD: Deadlift 3-rep max     Post max load to comments Compare to 05 FEB 13   Rest 5 minutes   Speed WOD: AMRAP in 7 minutes of: 50 Speed Skips 10 Burpee Box Overs (24/20″)     Post total rounds and extra reps to comments  Read More

    MP Fitness Board/Hero WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats* (135/93) 7 Handstand Push-ups   10 rounds for time     Post time to comments Similar to 12 NOV 12   *Athlete will need to clean the weight, then perform front squatsRead More

  Option 1: 50 Double Unders 40 meters of Walking Lunges 30 Squats 20 Army Rowers   4 rounds for time     Post time to comments   Option 2: 2013 Functional Fitness Games WOD 13.4 Complete as many reps as possible in 7 minutes of: 3 Clean & Jerk (135/95) 3 Toes-2-Bar 6 Clean...Read More

  Ready for 13.4!   2013 Functional Fitness Games WOD 13.4 Complete as many reps as possible in 7 minutes of: 3 Clean & Jerk (135/95) 3 Toes-2-Bar 6 Clean & Jerk 6 Toes-2-Bar 9 Clean & Jerk 9 Toes-2-Bar 12 Clean & Jerk 12 Toes-2-Bar 15 Clean & Jerk 15 Toes-2-Bar …and so on,...Read More