Main WOD: Row 750m …then 7 rounds for time of: 7 Handstand Push-ups 14 Sit-ups (unanchored) 21 Double Unders …then Row 750m     Post time to comments Compare to 28 FEB 12       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   7 x 3 minutes on, 2 minutes off   Post distance covered to commentsRead more

Complete as many reps in 5 minutes as possible of: Burpees*   Rest 5 minutes   Complete as many rounds as possible in 20 minutes of: 200 meter Run 10 Army Rowers 5 Snatches (95/65)*     Post number of Burpees, number of completed rounds and extra reps to comments *Burpees are to 2012 Games Open standard; chest and hips must touch ground, and jump to position 6 inches above maximum reach. Must touch with both hands simultaneously. Snatches are to be performed as Squat Snatches, full range of motion, not power or muscle snatches.Read more

  We will be meeting at Turkey Mountain main parking lot at 0645 for trail run. Everyone is welcome to join. “Ethan D” 4 mile trail run   Rest*     With a continuous running clock, perform the following each minute. Adding 2 double unders and 1 burpee every minute until unable to complete within the minute. 2 Double Unders 1 Burpees *E.G.-minute 1 is 2 DU and 1 burpee, minute 2 is 4 DU and 2 burpee, minute 3 is 6 DU and 3 burpees   Upon reaching the uncompleteable minute, rest 1 additional minute, and then perform: 4 Handstand Push-ups 10 GHD Sit-ups 4 rounds for time     Post last sucessful minute completed and time to comments *Rest length is not specified. Rest up to one hour for full recovery.Read more

HZ Olympics Max flights of stairs in 5 minutes   Rest   “7-4-11”   Partner AMRAP in 11 minutes of (alternate partners every round): 4 Clean & Jerk (115/75) 7 Knees-2-Elbows   At the end of the 11 minutes, go right into… 4 rounds (alternate partners, each does 2 rounds): 7 Thrusters (115/75) 4 Burpee Pull-ups 275m row   Next… 4 rounds (alternate partners, each does 2 rounds): 7 Handstand Push-ups 4 Overhead Squats (115/75)   Lastly… 1100m Run   For Time (Time is avg between both partners as they finish run. I.E. A-30:20, B-31:20, Team-30:50) Only one partner working at a time, except the final run.     Post flights of stairs and  team time to comments Compare to 13 JUL 11Read more

Rest Day         CFE WOD: Choose a sport: Run, Row, Bike, or Swim   30 x 30 seconds on, 30 seconds off   Post sport and total distance covered to commentsRead more