Pick Your Poison:  choose one of the following:   “JT” 21-15-9 rep rounds of: Handstand Push-Ups Ring Dips Push-ups   For Time   Post time to comments Compare to Feb 8 2012   OR   “Running Burpees” Run 200m 40 Burpees Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10 Burpees   For Time   Post time to comments Compare to Sep 12 2012Read more

  “Red lands Partner Style”   Complete as many rep rounds as possible in 16 minutes of: 2 Reps A: Push-up to clean, Snatch (135/83) B: Push-up to clean, Snatch 4 Reps A: Push-up to clean x 2, Snatch x 2 B: Push-up to clean x 2, Snatch x 2 6 Reps on…partners can decide how to split cycles, equal work required   Rep rounds increase by 2 each time: 2, 4, 6, 8, 10, 12…etc     Post total rounds and extra reps to commentsRead more

Congrats to Christian for a PR 6:44 Rx Fran & his first strict ring muscle-up.  “I’d Rather Be Golfing” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Overhead Squats (115/73) 1-2-3-4-5-6-7-8-9-10 rep rounds of: Body Blasters*   For Time   WOD is performed as follows: 10 OHS, 1 body blaster 9 OHS, 2 body blasters 8 OHS, 3 body blasters 7 OHS, 4 body blasters etc.   *Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep. Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.     Post time to comments    Read more

 Wishing Christian good luck this weekend at his CF Level 1 certification! REPRESENT.      “The Odd WOD”   Complete as many rounds as possible in 21 minutes of: 5 Handstand Push-ups 7 V-ups 9 Power Snatch (75/50) 11 Lateral Jumps over the bar     Post number of completed rounds and extra reps to comments Similar to Monday, 24 September 2012Read more

  In case you were wondering…these burpees happened. 302 burpees each. Time: 34:21   “LP’s Dream”   10-9-8-7-6-5-4-3-2-1 rep rounds of: Hang Power Cleans (115/73) Kettlebell Swings (1.5/1 pood) Box Jumps (24″/20″) Run 200m  at the end of each round   For Time     Post time to comments Compare to Friday, 06 May 2011Read more