Reminder: The Health Zone Olympics Medal Ceremony is Wednesday at 1000, in the Health Zone lobby. Part 1: In 10 minutes find max load in: Snatch to 5-rep Overhead Squat* OR Clean to 5-rep Front Squat*   Rest 5 minutes   Part 2: 10 minute clock, complete as many rounds as possible of: 10 Burpees 20 Double Unders   Rest 5 minutes   Part 3: 10 minute clock, complete as many rounds as possible of: Run 400m Row 250m     Post weight from Part 1, rounds and reps from Part 2, and rounds and extra meters from Part 3 to comments   *Snatches and cleans need not be full squat. If you do, that can count as rep 1.Read more

Main WOD: Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/55)   Run 1100m and rest for a total of 10 minutes   Complete as many rounds as possible in 9 minutes: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/55)     Post number of rounds and extra reps for each section and run time to comments Compare to 07 SEP 11       CFE WOD: Choose a sport: Run: 6 x 400m, 3 minutes rest Row: 6 x 500m, 3 minute rest Bike: 6 x 1200m, 3 minute rest Swim: 6 x 100m, 3 minute rest   Post total sprint time to comments       Mobility WOD: Pick any three stretches from the Mobility posters   Post experience to commentsRead more

Danny jumping the finishline of the team Burpee mile, with Robert    Reminder: Gym closed, but we will meet at the skate park, 21st & Riverside, west side of river and south side of 21st. We will meet at 0830. Enjoy your Labor Day!   Run 800m 10 rounds of skate park Run 1 mile 10 rounds of skate park Run 800m   For Time     Post time to commentsRead more

We will meet at the Memorial High School track, 5700 South Hudson Avenue 74135 for the “Burpee Quarter Mile” at 0900. No classes at the Health Zone. Tough Mudder Practice: 6-7 mile trail run at Turkey Mountain, meeting at 0630 We will run in the rain. If there is lightning, we will not.   Post experience and time to comments       Main WOD: “Burpee Quarter Mile” 400m of Burpee Broad Jumps Rest 5 minutes 400m of Speed Skips*   For Time *Do speed skips while traveling forward for 400m. Each time you catch, perform 3 Burpees.     Post time to comments Compare to 27 AUG 11Read more

“Labor This” (revised) Row 250m (x4) 50 Box Jump Overs (24/20″) 40 Pull-ups 30 Burpees 40 Wall-Ball Shots (20/14) @ (10’/9′) 50 Wall-Ball Sit-up Throws (12/8) @ 7 meters 100 meters Buddy Carry   2 rounds for time     Post time to comments Compare to 05 SEP 11   Instructions: This is a partner WOD. Perform the row as a relay; person A does 250m, tags person B to do 250m, and then repeat. Throughout the other exercises, each partner must perform equal work. These are team totals, so each person must do half of all the exercises. Buddy Carry is executed by carrying your partner any way you can for the distance, 50m per partner/per round.Read more