Trail Run: We will be meeting at 0700 in the Turkey Mountain parking lot. We will be running 3-5 miles as a group, slow pace. All are welcome!   Main WOD: “Blackjack” variation 2 20 Squats (SQ)/1 Sit-up (SU) 19 SQ/2 SU 18 SQ/3 SU 17 SQ/4 SU …so on until 1 SQ/20 SU For Time   Post time to comments     Compare to Tuesday, 01 February 2011Read more

“Harm” 40 Handstand Push-ups 40 Weighted Walking Lunges (45/35) 40 Pull-ups 40 V-ups 40 Box Jumps (24/20) 40 Calories Rowed 40 Kettlebell Swings (1.5/1 pood) 40 Burpees   For Time     Post time to comments Compare to 02 DEC 11Read more

Rest Day         CFE WOD: Choose a sport:   Run: 4 x 400m, rest 4 min Row: 4 x 500m, rest 4 min Bike: 4 x 1200m, rest 4 min Swim: 4 x 75m/y, rest 4 min   Post sport and total sprint time to commentsRead more

“WOD B” 5 Deadlifts (275/185) 10 Burpees   5 rounds for time (10 minute time cap)   REST 3 minutes   Partner up, and perform the following in 7 minutes: 50 Wall-Ball Throws (20/14) Max rep Clean & Jerk (155/103)*   For score *Partners use one bar and alternate every 2 C&J’s. Score is the total number of C&J’s.     Post “WOD B” time and team C&J score to comments  Read more

“Dennis the Menace” Part 1: Perform as many reps as possible at each station with a 45 seconds work/15 second rest scheme of: Power Clean (125/83) Handstand Push-ups Box Overs (24/20″) GHD Sit-ups Calories Rowed Double Unders   3 rounds   REST 2 minutes   Part 2: Max rep Body Blasters* in 3 minutes     Post total score, Part 1 + Part 2, to comments   *Body Blasters: Start standing, drop down to burpee, hop up, jump to bar, perform pull-up, then perform a knees-2-elbow = 1 Body Blaster completedRead more