WOD Option 1: “Running Man Dance” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time   Compare to 28 August 2012   WOD Option 2 2013 Functional Fitness Games WOD 13.3 AMRAP in 12 min of: 150 Wall-Ball Shots 90 Double Unders 30 Ring Muscle-ups   Wall-Ball Shots Rx: Men 14-54: 20 lbs at 10′ Master men 55+: 20 lbs at 9′ Women 14-54: 14 lbs at 9′ Master Women 55+: 10 lbs at 9′     Post total score (reps) to comments Compare to 16 March 2012Read more

  2013 Functional Fitness Games WOD 13.3 AMRAP in 12 min of: 150 Wall-Ball Shots 90 Double Unders 30 Ring Muscle-ups   Wall-Ball Shots Rx: Men 14-54: 20 lbs at 10′ Master men 55+: 20 lbs at 9′ Women 14-54: 14 lbs at 9′ Master Women 55+: 10 lbs at 9′     Post total score (reps) to comments Compare to 16 MAR 12   If you are registered for the games, submit score on the Games websiteRead more

REST DAY         CFE WOD: Choose a sport and perform 10-15 rounds of: Run, Row, Bike, or Swim   30 seconds on, 15 seconds off   Post total distance covered to commentsRead more

  50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD “Giddy up”   First… 200 meter Shuttle Sprints x 6   Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups   Then… 200 meter Rowing Sprints x 6   Followed by… 4 rounds (alternating partners each round, 2 rounds each): 12 Pull-ups 12 Overhead Squats (95/63)   Lastly… 120 meter Human Wheel Barrel   For Time     Post time to comments Compare to 16 NOV 12   Notes: This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout the other exercises, each partner...Read more

  Strength WOD: Squat Clean 1-rep max (25 minute cap)   Post max load to comments Compare to 22 JAN 13       Speed WOD: 15-12-9 rep rounds of: Power Cleans (125/83) V-ups Burpees   For Time (15 minute cap)   Post time to commentsRead more