Rest Day         CFE WOD: Choose a combination: Run/Row: 5 x run 200m, rest 2 min, row 200m, rest 2 min Row/Bike: 5 x row 200m, rest 2 min, bike 800m, rest 2 min Bike/Run: 5 x bike 800m, rest 2 min, run 200m, rest 2 min   Post choice and sprint time to commentsRead more

“CS” Row for calories in 60 sec Now, subtract the number of calories rowed from 40 (males) and 30 (females) The remaining numer is the number of reps to perform of:   Handstand Push-up Double Unders x 3 Body Blasters Power Cleans (135/95)   3 rounds for time     Post time and number of rep each round to comments   Notes: Perform the row at the begining of each round. The number you get from subtracting from (40/30), is the number of rep for that round. Body blasters are a Burpee into a pull-up, into a knees to elbows, which equals one rep.Read more

Main WOD: Choose a sport: Run: 8 x 400m, rest 90 seconds Row: 8 x 500m, rest 90 seconds Bike: 8 x 1200m, rest 90 seconds Swim: 8 x 100m, rest 90 seconds   Post sport and sprint times to comments     Gymnastics WOD: Handstand walk or hold practice for 10 minutes   Post experience to comments     Mobility WOD: Shoulder Internal rotation stretch , 2 minutes per side Hot Elbow Stretch, 2 minutes per side   Post experience to commentsRead more

“Partner This” Row 500m, Front rack hold (215/145) 50 Burpees, Overhead hold (135/95) 50 Thruster (95/65), while dip support held 500 Jump rope singles, 250 each switch every 50   For Time *Partner up, coed if possible in honor of the games. Partner A rows while B holds the front rack position. If B doesn’t hold the rack position, A stops rowing until the rack position is re-gained. After A finishes row, partners switch and same standards apply. Once both have rowed, move to Burpees/overhead hold. Each event is based on the hold. If the hold fails, the exerciser stops.     Post time to commentsRead more

Everyone is welcome to join the Tough Mudder team as they train at the 21st and Riverside skate park at 0700, Saturday morning. Running and climbing will be involved. Class will be at regular time and place. Main WOD: Three rounds for time: 21 Front Squats (95/65) 15 Glute-Ham Sit-ups 90 Speed Skips Run 200m     Post time to comments       CFE WOD: Choose a sport: Run: 2 x 1 mile, rest time is equal to half run time Row: 2 x 2000m, rest time is equal to half row time Bike: 2 x 3 miles, rest time is equal to half bike time Swim: 2 x 400m/yd, rest time is equal to half swim time   Post sport and time to commentsRead more