There will be a group meeting at LaFortune Park, golf course entrance, at 0600 on Saturday morning to run the 10K. All are welcome to join. “Tabata”* Pull-ups Sit-ups Push-ups Squats …then do tabata Speed Skips   For Score Notes: Tabata = 20 seconds of work/10 seconds of rest x 8rds, each exercise. I.E. – 20 sec PLU, 10 sec rest, 20 sec PLU, 10 sec rest, 20 sec PLU, 10 sec rest, for a total of 8rds; then go to PU’s, and so on. For score, you only count the lowest rep round. I.E. – If your PLU rounds were, 10/10/10/9/9/7/8/9, your score for PLU’s would be 7. Take each of the PLU, PU, SU, and SQ scores and add together for your total. Do speed skips after other 4 exercises are completed. post the lowest score for those to comments as well. Post score to comments Compare to...Read more

Rowing Competition 500m Row For Time (ALL OUT EFFORT)   Rest 7 minutes   Complete as many rounds as possible in 15 minutes of: 200m Run 10 Burpees 5 GHD Sit-ups     Post row time, plus number of rounds and extra reps to commentsRead more

Rest Day       CFE WOD: Choose a sport: Run:  800m, rest 4 min; 600m, rest 3 min; 400m, rest 2 min; 200m Row: 1000m, rest 4 min; 750m, rest 3 min; 500m, rest 2 min; 250m Bike: 1.75 miles, rest 4 min; 1.25 miles, rest 3 min; 1200m, rest 2 min; 600m Swim: 200m, rest 4 min; 150m, rest 3 min; 100m, rest 2 min; 50m   Post sport and sprint time to commentsRead more

“Jangy” 200m Run 10 Overhead Squats (95/65) 10 Chest-2-Bar Pull-ups 250m Row 15 Thrusters (95/65) 15 Toes-2-Bar or Knee-2-Elbows   4 rounds for time     Post time to commentsRead more

Main WOD: Complete as many rounds as possible in 12 minutes of: 20 Double Unders 10 meters Burpee Broad Jumps 10 V-ups 10 meters Burpee Broad Jumps   Post total rounds and extra reps to commments     CFE WOD: Choose a sport: Run: 4 x 400m, rest 4 minutes Row: 4 x 500m, rest 4 minutes Bike: 4 x 1200m, rest 4 minutes Swim: 4 x 100m, rest 4 minutes   ALL OUT EFFORTS!!!!     Post sport and total sprint time to comments     Gymnastics WOD: Hold right leg splits, 4 minutes Hold left leg splits, 4 minutes Hold middle splits, 4 minutes   Post experience to commentsRead more