“Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time   Rest 5 minutes   “Diane” 21-15-9 rep rounds of: Deadlifts (225/150) Handstand Push-ups   For Time     Post times to commentsRead more

Tough Mudder Practice: Meeting at LaFortune at 0700, Group run 5k South end of main golf course parking lot       Main WOD: (Normal class time, 0900)   Reverse “Annie” 10-20-30-40-50 rep rounds of: Double Unders Sit-ups   For Time     Post time to comments Compare to 07 MAY 12       CFE WOD: Choose two sports: Run, Row, Bike, Swim   8 x 40 sec on, 20 sec off (each sport)   Post sports and sprint times to commentsRead more

HZ Olympics: Max rep Burpees in 5 minutes   Rest   “Thank God for partners” With a partner, complete all three rounds (or as much as possible). There is a 25 minute time limit. Equal work required.   Round 1: Row 800m 40 Double Unders 20 Kettlebell Swings (55/35) 10 Handstand Push-ups   Round 2: Row 1600m 80 Double Unders 40 Kettlebell Swings (55/35) 20 Handstand Push-ups   Round 3: Row 2400m 120 Double Unders 60 Kettlebell Swings (55/35) 30 Handstand Push-ups   For Time     Post time or amount completed to commentsRead more

Rest Day       CFE WOD: Choose a sport: Run: 8 x 200m, rest 2 min Row: 8 x 250m, rest 2 min Bike: 8 x 600m, rest 2 min Swim: 8 x 50m/yd, rest 2 min   Post sport and total sprint time to commentsRead more

“Psycho” Row 200m 30 Pistols w/ roll Run 400m 50 Single person Ball Throws @ 2m (12/8)* Row 600m 70 meters Burpee Broad Jumps Run 800m   For Time     Post time to comments *Single person ball throws are where a person sits 2 meters in front of a wall, takes a wall-ball and touches ground behind them. They then quickly sit-up and throw the ball to the wall, and then repeat.Read more