Buy-in: (Health Zone Olypmics) 2-minute Stationary Bike Test Max distance, resistance is personal choice   Rest no more than 10 minutes*   Main WOD: “The Odd WOD” Complete as many rounds as possible in 21 minutes of: 5 Handstand Push-up 7 V-ups 9 Push Press (75/50) 11 Lateral Jumps over bar   Rest 2 minutes   Sell-out: 100ft Burpees Broad Jumps   For Time     Post bike time, number of completed rounds and extra reps, and BBJ time to comment *Rest time in classes will vary dependent on bike test. Rest will be no more than 10 minutes. Programmed by BeckyRead 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 ALL OUT EFFORTS!!   Post sport and split time to commentsRead more

“Christmas in July” “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Supermans* 40 Kettlebell Swings (55/35) 50 Box Jumps (20″) 100 Double Unders 50 Walking Lunges 40 Knees to Elbows 30 Wall-Ball Shots @ 10ft (20/12) 20 Burpees 10 Ring Dips For Time   Post time to comments Compare to 23 DEC 11Read more

Part 1: Bike Test, Time Trial On a stationary bike, achieve max distance in 3 min with the following staging: Minute 1: no resistance Minute 2: mild resistance Minute 3: moderately heavy resistance   Post distance covered in each minute and total to comments   Part 2: Max rep Bench Press, unbroken, at following weights: Male, 54 & below: 135 Female, 54 & below: 65 Male, 55+: 115 Female, 55+: 45   Post max reps to comments   Part 3: Pick any gymnastics skill, work on it for 10 minutes   Post skill and experience to comments   Part 4: Pick any four stretches, gymnastics WOD or Mobility WOD, and hold each one for 2 minutes   Post stretches and experience to commentsRead more

Congrats to Rich Froning and Annie Thorisdottir for winning the 2012 Functional Fitness Games, both Back-2-Back champions! Congrats to all the winners and competitors! Strong work!! Buy-in: Partner seated Wall-ball throws @5 meters (12/8) Max reps in 60 seconds   Rest 2 min   2012 Functional Fitness Games WOD “Track Triplet” 8 Split Snatches (115/75) 7 Bar Muscle-ups Run 400m   3 rounds for time     Post partner reps and time to commentsRead more