Pre-WOD: Running group meeting at Turkey Mountain at 0700. Will be running 5 miles, at a group pace. Rowing group meeting at the Health Zone at 0800.   Main WOD: “Rock Shots” 10 Strict Pull-ups 15 Hollow Rocks 20 Wall Ball Shots (20/14) @ (10/9′) 250m Row   3 rounds     Post time to commentsRead more

“No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   Rest 2 minutes   Part II: Complete as many rounds as possible in 7 minutes of: A: 5 Clean to overhead (135/95) B: Max rep Speed Skips   Rest 2 minutes   Part III: Complete as many rounds as possible in 5 minutes of: A: 5 Snatches (115/75) B: Max rep Burpees     Post rounds and team totals to comments   This is a partner WOD. In each of the AMRAP’s, A performs their lifts while B, simultaneously performs their gymnastics movement. As soon as A finishes, partners switch. Maintain a continuous count on the gymnastic movement for each AMRAP.  Use the same bar throughout all 3 parts. During Part III, if the team does not get at least 36 Burpees, perform the...Read more

Rest Day           Christmas Burpee Countdown: 19 Burpees     CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 rounds, rest 3-5 min between rounds: 3 min on, 2 min off; 2 min on, 1 min off; 1 min on, 30 sec off   Post total distance covered to commentsRead more

Buy-In: Christmas Burpee Countdown 20 Burpees   Main WOD “Merry Tabata” Box Jumps (30/24) Sit-Up Slammers (12/8) Grasshoppers KB Push-ups Double-Unders     Post score to comments Note: Tabata is 20 seconds of work, 10 seconds of rest for 8 rounds. Score this by taking the lowest round of each exercise and add them together. Grasshoppers, see video description:http://media.Functional Fitness.com/cf-video/Functional Fitness_WOD111026_CFMaxim.wmvRead more

Main WOD: For Time:   400m Run 50 Double Unders 50 Sit-ups 10 Handstand Push-ups   4 rounds     Post time to comments       CFE WOD: Choose a sport: Run, Row, Bike, Swim   Run: 5 x 200m, rest 3 min Row: 5 x 250m, rest 3 min Bike: 5 x 400m, rest 3 min Swim: 5 x 50m, rest 3 min   Post sprint time to commentsRead more