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

Main WOD: For Time:   Run 400m 15 Pull-ups 12 Deadlifts (185/115) 9 Handstand Push-ups   3 rounds     Post time to comments Compare to 28 JUN 10         CFE WOD: Choose a sport:   Run: 8 x 200m, rest 2 minutes Row: 8 x 250m, rest 2 minutes Bike: 8...Read More

21-15-9 rep rounds of: Box Jumps (30/24″) Overhead Squats (115/75) Calories Rowed   For Time     Post time to commentsRead More

  Rest Day     CFE WOD: 10 x 30 sec on, 15 sec rest ALL OUT EFFORTS!   Post total distance covered to commentsRead More

Partner WOD   As a team, row 1000m, 15 strokes at a time. While one partner is rowing, the other does 10 Burpees.   …then   Complete as many rounds as possible in 15 minutes of: Run 200m 7 Box Jumps (24/20″) 7 Pull-ups   One partner at a time does a round, and the...Read More

 Pick any Three (3) skills on the “Athletic Skills Sheet“   Post Skills, Lifts, or movements performed and experience/results to comments       CFE WOD: Pick a running or rowing skill and perform to max effort   Post choice and result to comments       Gymnastics WOD: For Quality: four rounds Slide to...Read More

Baby “Sister” 30 Box Jumps (20″) 25 Knees-2-Elbows 20 Overhead Squats (65/45) Run 400m   3 rounds for time     Post time to comments Compare to 23 SEP 11Read More

“Frieda”, Fran’s little sister   21-15-9 rep rounds of: Thrusters (95/65) Pull-ups Box Jumps (20″) Run 800, 400, 200*   For Time *After 21 rep rd, run 800m; after 15 rep rd, run 400; and after 9 rep rd, run 200m     Post time to commentsRead More

Complete as many rounds as possible in 20 minutes of: 10 Burpees 5 Toes-2-Bar 5 Knees-2-Elbows 10 Two-handed Kettlebell Power Clean and Jerk (35/20) Run or Row 200m     Post total number of rounds and extra reps to commentsRead More