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

  Running with “Elbows Overhead” 21-15-9 rep rounds of: Knees-2-Elbows Overhead Squats (95/63) Run 400m at end of each round   For Time     Post time to comments Compare to 18 DEC 12Read more

  Pre-WOD: Running group meeting at 0700 in the main Turkey Mountain parking lot.   Option 1: “Cardio Killer” 800m Run 80 Double Unders 800m Row 600m Run 60 Double Unders 600m Row 400m Run 40 Double Unders 400m Row 200m Run 20 Double Unders 200m Row   For Time     Post time to comments Compare to 30 SEP 11     Option 2: 2013 Functional Fitness Games WOD 13.2 AMRAP in 10 minutes of: 5 Shoulder-to-Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20″)   For Score (each rep is a point)     Post score to comments If you are registered for the Games, submit score on the Games WebsiteRead more