Buy-In: Christmas Burpee Countdown 20 Burpees   Main WOD “Merry Tabata” Box Jumps (30/24) Sit-Up Slammers (12/8) Grasshoppers KB Push-ups Double-Unders     Post score to comments Note: Tabata is 20 seconds of work, 10 seconds of rest for 8 rounds. Score this by taking the lowest round of each exercise and add them together. Grasshoppers, see video description:http://media.Functional Fitness.com/cf-video/Functional Fitness_WOD111026_CFMaxim.wmvRead more

Main WOD: For Time:   400m Run 50 Double Unders 50 Sit-ups 10 Handstand Push-ups   4 rounds     Post time to comments       CFE WOD: Choose a sport: Run, Row, Bike, Swim   Run: 5 x 200m, rest 3 min Row: 5 x 250m, rest 3 min Bike: 5 x 400m, rest 3 min Swim: 5 x 50m, rest 3 min   Post sprint time to commentsRead more

“Sweet 16″   16 Squat Jumps* 16 Kettlebell Swings (1.5/1 pood) 16 Toes to Bar 16 Thrusters (65/45)   4 rounds for time     Post time to comments Compare to 29 NOV 10 *Squat jumps are simply that; perform a squat, and then explode up. Jump as high as you can, safely, opening hips while in air. For speed, make them continuous.Read more

  Trail Run: We will be meeting at 0700 in the Turkey Mountain parking lot. We will be running 3-5 miles as a group, slow pace. All are welcome!   Main WOD: “Blackjack” variation 2 20 Squats (SQ)/1 Sit-up (SU) 19 SQ/2 SU 18 SQ/3 SU 17 SQ/4 SU …so on until 1 SQ/20 SU For Time   Post time to comments     Compare to Tuesday, 01 February 2011Read more

“Harm” 40 Handstand Push-ups 40 Weighted Walking Lunges (45/35) 40 Pull-ups 40 V-ups 40 Box Jumps (24/20) 40 Calories Rowed 40 Kettlebell Swings (1.5/1 pood) 40 Burpees   For Time     Post time to comments Compare to 02 DEC 11Read more