“Afterburn” Partner WOD Part 1: Complete as many rounds and reps as possible in 12 minutes of: 20 Wall-Ball Shots (20/14) @ 9′ Max rep Kettlebell Swings (2/1.5 pood)*   rest 2 minutes, then…   Part 2: Complete as many rounds and reps as possible in 12 minutes of: 20 Clean & Jerk (95/63) Max rep Box Jumps (30/24″)*   rest 2 minutes, then…   400 speed skips as a team, equal work   For Score     Post total score and speed skip time to comments *While one partner does the 20 reps, the other does max reps of other exercise. Once the partner finishes the 20 reps, partners switch. 1 round is equal to both partners performing both exercises. Complete one 15 minute AMRAP, rest 2 minutes, complete the other 15 minute AMRAP, rest 2 minutes, then complete the speed skips.Read more

Pre-WOD: 0700 Running group at Turkey Mountain 0800 Rowing group at Health Zone   Post experience and results to comments     Main WOD:   Males use 95# and Females use 65# for each of the exercises 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats   For Time   Athletes stop and perform 3 Bar-Facing Burpees at the beginning of each minute.     Post time and number of Burpees to commentsRead more

“Battle Buddy” (Revised) 20 Tire Flips (210/175) 30 meter Shuttle Runs x 6 80 Buddy Push-ups 100 meter Buddy Carry 100 Double Unders 80 Wall-Ball Tosses @ 5m (20/14) 40 Chest-2-Bar Pull-ups 20 Tire Flips   For Time     Post time to comments Compare to 03 JUL 12   Notes: This is a Partner WOD. Each “buddy” must complete exactly half of each exercise. Tire flips and shuttle runs are to be alternated.Read more

Rest Day         CFE WOD: Choose a multiple sport: Run/Row: 1 mile run, 2K row, 1 mile run Run/Bike: 1 mile run, 3 mile bike, 1 mile run Run/Swim: 1 mile run, 400m swim, 1 mile run Swim/Row: 400m swim, 2K row, 400m swim Bike/Row: 3 mile bike, 2K row, 3 mile bike   Post choice and time to commentsRead more

Happy Birthday Coach Becky!   “Becky’s House of Awesomeness” 15 Muscle-ups 30 Box Jumps (37/30″) 60 meters Handstand Walk 60 meters Burpee Broad Jumps 30 Thrusters (65/45) 15 GHD Sit-ups   2 rounds for time     Post time to commentsRead more