Pre-WOD: 2-3 mile group run at Turkey Mountain. Meet there at 0730.     Main WOD: Complete as many rounds as possible in 20 minutes of: 5 Strict Pull-ups 10 GHD Sit-ups 5 Strict Handstand Push-ups 10 Power Snatches (95/63)     Post total rounds completed and extra reps to comments Compare/Similar to Saturday, 29 September 2012Read more

  Partner WOD  “Two to Tango”   40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row   For Time     Post time to comments Compare to Friday, 28 December 2012Read more

  REST DAY     Open Gym at 1730         CFE WOD: Choose a Sport and perform: Run, Row, Bike, or Swim   6 x 4 minutes on, 2 minutes off     Post total distance covered to commentsRead more

  “Green Crow”   10 Handstand Push-ups 20 Toes-2-Bar/Knees-2-Elbows* 30 Ball Cleans (20/14) 30 Push-Press (65/45) 20 Overhead walking lunges w/ Kettlebell (35/25)* 10 Chest-2-Bar PLU   2 rounds for time   …Rest 5 minutes   Row 500m, ALL OUT!   *Rx is to do T2B on one round and K2E on the other. To do only one is a modification. Hold the KB extended overhead in one hand for 10 lunges, switch hands, and do 10 lunges. Do not do all 20 in one hand one round, and then switch the 2nd round.     Post WOD time and row time to comments  Read more

  “Almost Done!”   Complete as many rounds as possible in 23 minutes of: 10 Kettlebell Swings (70/53) 13 Slammers (12/8) 23 Double Unders     Post total rounds and extra reps to commentsRead more