“Labor This” (revised) Row 250m (x4) 50 Box Jump Overs (24/20″) 40 Pull-ups 30 Burpees 40 Wall-Ball Shots (20/14) @ (10’/9′) 50 Wall-Ball Sit-up Throws (12/8) @ 7 meters 100 meters Buddy Carry   2 rounds for time     Post time to comments Compare to 05 SEP 11   Instructions: This is a partner WOD. Perform the row as a relay; person A does 250m, tags person B to do 250m, and then repeat. Throughout the other exercises, each partner must perform equal work. These are team totals, so each person must do half of all the exercises. Buddy Carry is executed by carrying your partner any way you can for the distance, 50m per partner/per round.Read more

  Rest Day         CFE WOD: Choose a sport:   Run: 3 x 1 mile, rest half sprint time Row: 3 x 2000m, rest half sprint time Bike: 3 x 3 miles, rest half sprint time Swim: 3 x 400m, rest half sprint time   Post sprint time to commentsRead more

3-person Partner WOD based off of 2011 Functional Fitness Games – Team WOD’s WOD 1: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 2: “Fran” 21-15-9 rep rounds of: Thrusters (95/75) Pull-ups   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Grace” 30 Clean & Jerk (135/95)   WOD 5: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 6: “Karen” 150 Wall-Ball Shots (20/14) at (10’/9′)     For Time     Post total time to commments   Instructions: Each partner will do 2 WOD’s. Each partner will complete their WOD before moving on to the next partner’s WOD. Only one team member performing their WOD at any one time. Teams can pick as a team which WOD’s each will do, they can draw for them, or a mixture of. Here are two examples of executing this WOD, where partners are X, Y, and Z: X does 1, then Y...Read more

Main WOD: “Running Man Dance”   200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time     Post time to comments Compare to 20 JUN 12       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10 x 1 minute ALL OUT EFFORT, 1 minute rest   Post sport and max distance covered to comments       Mobility WOD: Perform each of the following stretches for 2 min per side: – Couch Stretch – Single Leg Flexion – Banded  Bully – Banded Elbow Extension   Post experience to commentsRead more

 Some of the Conquer the Gauntlet MP Fitness athletes, post race “Down in LaValley”   800m Row 60 Sit-ups 400m Run 30 Pull-ups 200m Row 100 Double Unders 200m Run 30 Toes-2-Bar 400m Row 60 Push-ups 800m Run   For Time     Post time to comments Compare to 31 AUG 12Read more