Pre-WOD: Running group is meeting at Turkey Mountain at 0700       Main WOD: 5 Chest-2-Bar Pull-ups 7 Thrusters (115/73) 35 Double Unders   5 rounds for time     Post time to comments Compare to 04 JAN 12Read more

    “Gonna Fly Now”   Complete as many rounds as possible in 9 minutes of:* 5 Snatch* (115/73) 10 Grasshoppers 20 Double Unders   Rest 2 minutes   Complete as many rounds as possible in 7 minutes of: 5 Snatch (115/73) 10 Burpees 20 Speed skips   Rest 2 minutes   Complete as many rounds as possible in 5 minutes of: 5 Power Snatch (115/73) 10 Up-downs 20 Jump rope Singles     Post total number of rounds completed and extra reps to comments *These are full Squat Snatch. The bar must be received in the full squat position, not in power position and then lowered. If caught above full squat position and lowered, that rep is a “NO REP!” If this is done as a partner WOD, Partner A does Snatch, B does grasshoppers, A does DU, and rd 1 is complete. Now B does snatch, A does...Read more

Mother and son row team! Rest Day     Open Gym @ 1730 Pick a lift, skill, missed WOD, or a WOD you would like to try       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 x 1 minute on, 1 minute off; 2 minutes on, 2 minutes off; 3 minutes on, 3 minutes off 1 x  1 minute on, 30 seconds off; 2 minutes on, 1 minute off; 3 minutes on, 2 minutes off     Post total distance covered to commentsRead more

  “Fire Team”   30 Calorie Row 30 Burpees 30 Ground-2-Overhead (115/83) 30 Toes-2-Bar 30 meters of Overhead Walking Lunges (45/25) 60 meter Shuttle Sprint   For Time     Post team time to comments   Instructions: Teams of 4 (2 men, 2 women preferred). All four athletes perform the entire WOD. The first athlete enters and completes Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the row. This pattern continues, in order, through all movements. No athlete can begin their next station until the athlete in front of them is clear of that station. Team time is from the first athlete starting through the last one finishing.Read more

  Main WOD: Snatch 3-3-3-3-3   Post max weight to comments       CFE WOD: Choose a sport: Run: 600m, rest 3 minutes x 5 Row: 800m, rest 3 minutes x 5 Bike: 1800m, rest 3 minutes x 5 Swim: 150m/yd, rest 3 minutes x 5   Post sport and total sprint time to commentsRead more