“Fever Induced” 50 Speed Skips 40 meters of Bear Crawl or Gorilla Run 30 Double Unders 20 GHD Sit-ups 10 Pistols 5 Muscle-ups (bar or rings)   3 rounds for time     Post time to commentsRead more

Rest Day         CFE WOD: Choose a sport: Run: 10 x 200m, rest 2 min (on a hill or trail) Row: 10 x 250m, rest 2 min (damper at your normal – 4) Bike: 10 x 600m, rest 2 min (minimal restistance) Swim: 10 x 50m/yd, rest 2 min (using kick board)   Post sport, sprint time and experience to comments  Read more

“Jaime Jam”   Complete as many reps as possible at each station in 1 minute: Overhead Squats (95/65) Box Jump Overs (24/20″)* V-ups Wall-Ball Shots (20/14) @ (10/9′) Kettlebell Swings (55/35)   4 rounds for score     Post score to comments   Instructions: This WOD is performed much like “Fight Gone Bad”, with 1 minute at each station, and 1 minute rest between rounds, with the exception that there will be a 10 second rest between stations to allow time to rotate efficiently. Box Jump Overs are to be performed like at the 2012 Games: jump onto box and off the other side with a half-twist somewhere, hips need not open = 1 rep. Jump over in one movement is allowed.Read more

A couple of MP Fitness “Fire Breathers”! Main WOD: “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups   5 rounds for time   Post time to comments Compare to 11 JAN 12       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   Run: 200m, rest 2 min; 400m, rest 3 min; 600m, rest 4 min; 400m rest 3 min; 200m, rest 2 min Row: 250m, rest 2 min; 500m, rest 3 min; 750m, rest 4 min; 500m rest 3 min; 250m, rest 2 min Bike: 600m, rest 2 min; 1200m, rest 3 min; 1800m, rest 4 min; 1200m rest 3 min; 600m, rest 2 min Swim: 50m, rest 2 min; 100m, rest 3 min; 150m, rest 4 min; 100m rest 3 min; 50m, rest 2 min   For sprint time   Post sprint time to comments       Gymnastics WOD: Flexibility: Hold right leg side...Read more

“Baller” Using the same Wall-Ball for each exercise, and carrying it with you  the entire WOD perform:   10 Sit-up Slammers* (20/14) 15 Ball Cleans 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball)   3 rounds for time *SU Slammers are formerly known as Wall-Ball Throws @ 2m. Start with ball touching ground behind head, perform a SU, while simultaneously throwing the ball to the wall that is 2 meters away. Ball Cleans are squat cleans. Ball PU’s are simply balance with hands on the ball, chest touches ball, arms reach full extension at top.     Post time to commentsRead more