“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

Regional Games WOD 1 “Diane”* 21-15-9 rep rounds of: Deadlifts (225/155) Handstand Push-ups   For Time *Note: this is Games standard, HSPU in 24″ x 36″ box, and female weight is 5lbs more     Post time to comments Compare to 26 MAR 11Read More

For Time: 200m Run 30 Sit-ups 400m Run 50 Squats 600m Run 50 Walking Lunges (25 each leg) 400m Run 30 Sit-ups 200m Run   2 rounds     Post time to commentsRead More

Rest Day       CFE WOD: On a Concept 2 rower, perform 10 pulls, ensuring the meters stop rolling before executing the next pull. Now for time, row that total distance. Now repeat for 9-8-7-6-5-6-7-8-9-10. Clear the screen prior to each portion, i.e. perform 10 pulls (note meters), clear, sprint 10 pull distance (note...Read More

Complete as many rounds as possible in 20 minutes of: 3 Wall Climbs 10 Up-Downs 5 Paralette Pass-throughs (forward+back=1) 10 Grasshoppers (right+left=1)     Post completed rounds and extra reps to comments Compare to 14 DEC 2011 Also see 14 DEC for WOD video and descriptionRead More

Main WOD: Power Clean to 5-rep max Front Squat*   Post max load to comments *Perform a power clean, and then do 5 front squats, now add weight and rest. Continue to repeat this method until you fail to clean or successfully complete 5 front squats. Gymnastics WOD: Practice for 10 minutes: Kicking or Pressing to...Read More