Tough Mudder WOD: Run 6 mile trail run @ Turkey Mountain   We will be meeting there at 0630 for warm-up, and running at 0645. This will be a group run, pace will vary from slow to moderate. All are welcome.       Main WOD: For Time:   10 Pistols with a roll 20...Read More

  “Gassed”   900m Row 10 Handstand Push-ups 800m Run 20 Knees-2-Elbows/Toes-2-Bar 700m Row 30 Chest-2-Bar Pull-ups 600m Run 40 Box Jumps (24/20″) 500m Row 50 Sots Press (30/20) 400m Run 60 Walking Lunges 300m Row 70 Push-ups 200m Run 80 Sit-ups 100m Row 90 Double Unders   For Time     Post time to...Read More

Rest Day       CFE WOD: Choose a combination: 3 rounds, rest 2 minutes between rounds   Run 400m, Row 500m or Bike 1200m, Run 400m or Row 500m, Swim 100m or Swim 100m, Run 400m     Post time to commentsRead More

“Big Jim’s, Big Day” Row 500m or 250m* 15 Push Press (95/65) 15 Wall-Ball Sit-up Throws (12/8) @ 2m Row 250m* 15 Kettlebell Sumo Deadlift High-Pulls (55/35) 15 Burpee Pull-ups   3 rounds for time *Options are to either row 500m at the beginning, or row 250 at the beginning and then 250m again in the...Read More

Main WOD: Three rounds for time of: 10 Overhead Squats (135/95) 50 Overhead Wall-Ball Walking Lunges (20/14)   For Time     Post time to comments       CFE WOD: Choose a sport: Run: 8 x 400m, rest 3 minutes Row: 8 x 500m, rest 3 minutes Bike: 8 x 1200m, rest 3 minutes Swim:...Read More

“Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time   Rest 5 minutes   “Diane” 21-15-9 rep rounds of: Deadlifts (225/150) Handstand Push-ups   For Time     Post times to commentsRead More

Tough Mudder Practice: Meeting at LaFortune at 0700, Group run 5k South end of main golf course parking lot       Main WOD: (Normal class time, 0900)   Reverse “Annie” 10-20-30-40-50 rep rounds of: Double Unders Sit-ups   For Time     Post time to comments Compare to 07 MAY 12      ...Read More

HZ Olympics: Max rep Burpees in 5 minutes   Rest   “Thank God for partners” With a partner, complete all three rounds (or as much as possible). There is a 25 minute time limit. Equal work required.   Round 1: Row 800m 40 Double Unders 20 Kettlebell Swings (55/35) 10 Handstand Push-ups   Round 2: Row...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   Post sport and total sprint time to commentsRead More

“Psycho” Row 200m 30 Pistols w/ roll Run 400m 50 Single person Ball Throws @ 2m (12/8)* Row 600m 70 meters Burpee Broad Jumps Run 800m   For Time     Post time to comments *Single person ball throws are where a person sits 2 meters in front of a wall, takes a wall-ball and...Read More