21-15-9 rep rounds of:   Calories Rowed Front Squats (95/63) Push-ups*   For Time     Post time to comments *Push-ups are hand-release push-ups. Start in plank, lower to ground, pick hands up, replace and push back up to plank.Read more

  Part 1: Rowing “Helen” Row 500m 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups   3 rounds   …Rest 2 minutes   Part 2: 5 Handstand Push-ups 10 Ground-2-Overhead (75/50) 50 Double Unders   3 rounds   For Time     Post total time to comments Compare to 09 JAN 12   Note: Complete both parts for total timeRead more

Pre-WOD: Running group meeting at Turkey Mountain at 0700. Will be running 5 miles, at a group pace. Rowing group meeting at the Health Zone at 0800.   Main WOD: “Rock Shots” 10 Strict Pull-ups 15 Hollow Rocks 20 Wall Ball Shots (20/14) @ (10/9′) 250m Row   3 rounds     Post time to commentsRead more

“No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   Rest 2 minutes   Part II: Complete as many rounds as possible in 7 minutes of: A: 5 Clean to overhead (135/95) B: Max rep Speed Skips   Rest 2 minutes   Part III: Complete as many rounds as possible in 5 minutes of: A: 5 Snatches (115/75) B: Max rep Burpees     Post rounds and team totals to comments   This is a partner WOD. In each of the AMRAP’s, A performs their lifts while B, simultaneously performs their gymnastics movement. As soon as A finishes, partners switch. Maintain a continuous count on the gymnastic movement for each AMRAP.  Use the same bar throughout all 3 parts. During Part III, if the team does not get at least 36 Burpees, perform the...Read more

Rest Day           Christmas Burpee Countdown: 19 Burpees     CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 rounds, rest 3-5 min between rounds: 3 min on, 2 min off; 2 min on, 1 min off; 1 min on, 30 sec off   Post total distance covered to commentsRead more