Rest Day         CFE WOD: Choose a multiple sport: Run/Row: 1 mile run, 2K row, 1 mile run Run/Bike: 1 mile run, 3 mile bike, 1 mile run Run/Swim: 1 mile run, 400m swim, 1 mile run Swim/Row: 400m swim, 2K row, 400m swim Bike/Row: 3 mile bike, 2K row, 3 mile...Read More

Happy Birthday Coach Becky!   “Becky’s House of Awesomeness” 15 Muscle-ups 30 Box Jumps (37/30″) 60 meters Handstand Walk 60 meters Burpee Broad Jumps 30 Thrusters (65/45) 15 GHD Sit-ups   2 rounds for time     Post time to commentsRead More

21-15-9 rep rounds of:   Calories Rowed Front Squats (95/63) Push-ups*   For Time     Post time to comments *Push-ups are hand-release push-ups. Start in plank, lower to ground, pick hands up, replace and push back up to plank.Read More

  Part 1: Rowing “Helen” Row 500m 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups   3 rounds   …Rest 2 minutes   Part 2: 5 Handstand Push-ups 10 Ground-2-Overhead (75/50) 50 Double Unders   3 rounds   For Time     Post total time to comments Compare to 09 JAN 12   Note: Complete both...Read More

Pre-WOD: Running group meeting at Turkey Mountain at 0700. Will be running 5 miles, at a group pace. Rowing group meeting at the Health Zone at 0800.   Main WOD: “Rock Shots” 10 Strict Pull-ups 15 Hollow Rocks 20 Wall Ball Shots (20/14) @ (10/9′) 250m Row   3 rounds     Post time to...Read More

“No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   Rest 2 minutes   Part II: Complete as many rounds as possible in 7 minutes of: A: 5 Clean to overhead (135/95) B: Max rep Speed Skips   Rest...Read More

Rest Day           Christmas Burpee Countdown: 19 Burpees     CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 rounds, rest 3-5 min between rounds: 3 min on, 2 min off; 2 min on, 1 min off; 1 min on, 30 sec off   Post total distance covered...Read More

Buy-In: Christmas Burpee Countdown 20 Burpees   Main WOD “Merry Tabata” Box Jumps (30/24) Sit-Up Slammers (12/8) Grasshoppers KB Push-ups Double-Unders     Post score to comments Note: Tabata is 20 seconds of work, 10 seconds of rest for 8 rounds. Score this by taking the lowest round of each exercise and add them together....Read More

Main WOD: For Time:   400m Run 50 Double Unders 50 Sit-ups 10 Handstand Push-ups   4 rounds     Post time to comments       CFE WOD: Choose a sport: Run, Row, Bike, Swim   Run: 5 x 200m, rest 3 min Row: 5 x 250m, rest 3 min Bike: 5 x 400m,...Read More

“Sweet 16″   16 Squat Jumps* 16 Kettlebell Swings (1.5/1 pood) 16 Toes to Bar 16 Thrusters (65/45)   4 rounds for time     Post time to comments Compare to 29 NOV 10 *Squat jumps are simply that; perform a squat, and then explode up. Jump as high as you can, safely, opening hips...Read More