Pre-WOD: Run group will meet at 0700, location TBD dependent on weather, look at comments after 0615 for specifics.       Main WOD: Complete as many rounds as possible in 7 minutes of: 30 Double Unders 10 Kettlebell Push-ups   Rest 5 minutes   Complete as many rounds as possible in 7 minutes of: 10 meters of Handstand Walking 10 Supermans     Post total rounds and extra reps to comments I.E. 4 +31 reps and 4 +12 reps = 8 rds +43 reps       Strength Work: Clean and Jerk   Post experience and load used Class will be extended to 1030 or later to allow extra time to work on C & JRead more

    “Anger Management”   Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows   4 rounds for time     Post time to comments Compare to 24 OCT 12 (5 rounds)Read more

  REST DAY           CFE WOD: Choose a sport, and perform 2 rounds of:   Run: 200m, rest 2 minutes; 300m, rest 3 minutes; 400m, rest 4 minutes Row: 250m, rest 2 minutes; 375m, rest 3 minutes; 500m, rest 4 minutes Bike: 800m, rest 2 minutes; 1200m, rest 3 minutes; 1600m, rest 4 minutes Swim: 50m, rest 2 minutes: 75m, rest 3 minutes; 100m, rest 4 minutes     Post sprint time to commentsRead more

  “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