Rest Day         CFE WOD: Choose a sport:   Run: 3 x 1 mile, rest half sprint time Row: 3 x 2000m, rest half sprint time Bike: 3 x 3 miles, rest half sprint time Swim: 3 x 400m, rest half sprint time   Post sprint time to commentsRead more

3-person Partner WOD based off of 2011 Functional Fitness Games – Team WOD’s WOD 1: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 2: “Fran” 21-15-9 rep rounds of: Thrusters (95/75) Pull-ups   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Grace” 30 Clean & Jerk (135/95)   WOD 5: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 6: “Karen” 150 Wall-Ball Shots (20/14) at (10’/9′)     For Time     Post total time to commments   Instructions: Each partner will do 2 WOD’s. Each partner will complete their WOD before moving on to the next partner’s WOD. Only one team member performing their WOD at any one time. Teams can pick as a team which WOD’s each will do, they can draw for them, or a mixture of. Here are two examples of executing this WOD, where partners are X, Y, and Z: X does 1, then Y...Read more

Main WOD: “Running Man Dance”   200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time     Post time to comments Compare to 20 JUN 12       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10 x 1 minute ALL OUT EFFORT, 1 minute rest   Post sport and max distance covered to comments       Mobility WOD: Perform each of the following stretches for 2 min per side: – Couch Stretch – Single Leg Flexion – Banded  Bully – Banded Elbow Extension   Post experience to commentsRead more

 Some of the Conquer the Gauntlet MP Fitness athletes, post race “Down in LaValley”   800m Row 60 Sit-ups 400m Run 30 Pull-ups 200m Row 100 Double Unders 200m Run 30 Toes-2-Bar 400m Row 60 Push-ups 800m Run   For Time     Post time to comments Compare to 31 AUG 12Read more

Tough Mudder Practice: Option 1: Conquer the Gauntlet race, must be pre-registred Option 2: Meet at Turkey Mountain at 0630 with Erin and Vicki, 3-6 miles, weather permitting     Main WOD: “WOD B” 5 Deadlifts (275/185) 10 Burpees   5 rounds for time     Post time to comments Compare to 06 SEP 11 Read more