“Deck of Cards”…Partner Style   ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Throws @ 5 meters (12/8) ♣: Partner Push-ups Jokers: team 1000m row All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters   Description: All numbered ♥‘s, add a zero to the end, and as a team equally perform that amount. Ace of ♥ is worth 100 Double Unders (50 each). All numbered ♠’s, partners face each other link together and perform that number of pistols together. Ace of ♠ is worth 50 Burpees (25 each). All numbered ♦‘s, partners perform double the number in WB throws, i.e. 2 of ♦ is 4 team throws. Ace of ♦ is worth 50 throws (25 each). All numbered ♣’s, partners perform that many PU each, with legs elevated on partner’s back. Ace of ♣ is worth 50 Handstand Push-ups (25 each). All Face cards of all suits, partners alternate...Read more

  Strength WOD: Split Snatch 1-rep max (25 minute time cap)   Speed WOD: Complete as many rounds as possible in 7 minutes of: 10 Burpees 20 Grasshoppers   or   10 Ball Cleans (20/14) 20 Sit-ups (unanchored)     Post max weight, completed rounds and extra reps to commentsRead more

  “Game on”   First… Row 750m   Now complete 3 rounds of: 3 Split Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Row 750m     For Time       Post time to commentsRead more

  Pre-WOD: Running group will be meeting at Turkey Mountain parking lot at 0700.       OPTION 1: “Just Friends”   Complete as many rounds as possible in 21 minutes of: Run 200m 7 Slammers (20/14) 7 Box Jumps (24/20″)* 7 Hand-Release Push-ups*     Post total number of completed rounds and extra reps to comments *Rx+: Box Jumps (30/24″) 14 Shoulder Touches instead of HR Push-ups       OPTION 2: 2013 Games WOD 13.5   AMRAP in 4 minutes of: 15 Thrusters (100/65) 15 Chest-2-Bar Pull-ups   …if you successfully complete 3 full rounds, 90 reps, the time cap is extended to 8 minutes. …if you successfully complete 3 more rounds, 180 total reps, the time cap is extended to 12 minutes.     Post total reps to comments If registered for the Games, also post score to CF Games websiteRead more

    2013 Games WOD 13.5   AMRAP in 4 minutes of: 15 Thrusters (100/65) 15 Chest-2-Bar Pull-ups   …if you successfully complete 3 full rounds, 90 reps, the time cap is extended to 8 minutes. …if you then successfully complete 3 more full rounds, 180 total reps, the time cap is extended to 12 minutes.     Post total reps to comments If registered for the Games, also post score to CF Games websiteRead more