“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

  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