“Squatting Blackjack”   20 Sit-ups* / 1 Squat 19 Sit-ups / 2 Squats 18 Sit-ups / 3 Squats 17 Sit-ups / 4 Squats …and so on until 1 Sit-up / 20 Squats   For Time *unanchored   Post time to comments       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   4 cycles of, rest 2 minutes between cycles: 6 x 40 seconds on, 20 seconds off ALL OUT EFFORTS!     Post sport and total distance covered to commentsRead more

  Hero WOD: “Ryan” 7 Muscle-ups 21 Burpees   5 rounds for time     Post time to comments Compare to 09 MAY 12Read more

  Pre-WOD: Running group is meeting at Turkey Mountain at 0700       Main WOD: 5 Chest-2-Bar Pull-ups 7 Thrusters (115/73) 35 Double Unders   5 rounds for time     Post time to comments Compare to 04 JAN 12Read more

    “Gonna Fly Now”   Complete as many rounds as possible in 9 minutes of:* 5 Snatch* (115/73) 10 Grasshoppers 20 Double Unders   Rest 2 minutes   Complete as many rounds as possible in 7 minutes of: 5 Snatch (115/73) 10 Burpees 20 Speed skips   Rest 2 minutes   Complete as many rounds as possible in 5 minutes of: 5 Power Snatch (115/73) 10 Up-downs 20 Jump rope Singles     Post total number of rounds completed and extra reps to comments *These are full Squat Snatch. The bar must be received in the full squat position, not in power position and then lowered. If caught above full squat position and lowered, that rep is a “NO REP!” If this is done as a partner WOD, Partner A does Snatch, B does grasshoppers, A does DU, and rd 1 is complete. Now B does snatch, A does...Read more

Mother and son row team! Rest Day     Open Gym @ 1730 Pick a lift, skill, missed WOD, or a WOD you would like to try       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 x 1 minute on, 1 minute off; 2 minutes on, 2 minutes off; 3 minutes on, 3 minutes off 1 x  1 minute on, 30 seconds off; 2 minutes on, 1 minute off; 3 minutes on, 2 minutes off     Post total distance covered to commentsRead more