REST DAY           CFE WOD: Choose a sport: Run, Row, Bike, or Swim   6-10 rds of: 2 minutes on, 2 minutes off   Post total distance covered to commentsRead more

    “Battle Buddy” 20 Tire Flips (210/175) 30 meter Shuttle Runs x 4 80 Buddy Push-ups 100 meter Buddy Carry 100 Double Unders 80 Wall-Ball Tosses @ 5m (20/14) 40 Chest-2-Bar Pull-ups 20 Tire Flips   1.5 rounds for time*     Post time to comments Compare to 14 DEC 12   *Complete one full round, then do half of each exercise again. Notes: This is a Partner WOD. Each “buddy” must complete exactly half of each exercise. Tire flips and shuttle runs are to be alternated. The “buddy” being carried is inoperative/injured on the battle field. Piggy backing is a modification.Read more

  Strength WOD: Deadlift 3-rep max     Post max load to comments Compare to 05 FEB 13   Rest 5 minutes   Speed WOD: AMRAP in 7 minutes of: 50 Speed Skips 10 Burpee Box Overs (24/20″)     Post total rounds and extra reps to comments  Read more

    MP Fitness Board/Hero WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats* (135/93) 7 Handstand Push-ups   10 rounds for time     Post time to comments Similar to 12 NOV 12   *Athlete will need to clean the weight, then perform front squatsRead more

  Option 1: 50 Double Unders 40 meters of Walking Lunges 30 Squats 20 Army Rowers   4 rounds for time     Post time to comments   Option 2: 2013 Functional Fitness Games WOD 13.4 Complete as many reps as possible in 7 minutes of: 3 Clean & Jerk (135/95) 3 Toes-2-Bar 6 Clean & Jerk 6 Toes-2-Bar 9 Clean & Jerk 9 Toes-2-Bar 12 Clean & Jerk 12 Toes-2-Bar 15 Clean & Jerk 15 Toes-2-Bar …and so on, increasing by 3 reps each round.     Post total score to comments See http://games.Functional Fitness.com/workouts/the-open, week 4 for standards   If you are registered for the Open, post score to Games websiteRead more