“Baller” Using the same Wall-Ball for each exercise, and carrying it with you  the entire WOD perform:   10 Sit-up Slammers* (20/14) 15 Ball Cleans 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball)   3 rounds for time *SU Slammers are formerly known as Wall-Ball Throws @ 2m. Start with ball touching ground behind head, perform a SU, while simultaneously throwing the ball to the wall that is 2 meters away. Ball Cleans are squat cleans. Ball PU’s are simply balance with hands on the ball, chest touches ball, arms reach full extension at top.     Post time to commentsRead more

Tough Mudder WOD: Run 6 mile trail run @ Turkey Mountain   We will be meeting there at 0630 for warm-up, and running at 0645. This will be a group run, pace will vary from slow to moderate. All are welcome.       Main WOD: For Time:   10 Pistols with a roll 20 meters of Handstand Walking 60 Speed Skips 20 Power Snatches (75/50) 10 Body Blasters* Run 200m   3 rounds     Post time to comments   *Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep. Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.Read more

  “Gassed”   900m Row 10 Handstand Push-ups 800m Run 20 Knees-2-Elbows/Toes-2-Bar 700m Row 30 Chest-2-Bar Pull-ups 600m Run 40 Box Jumps (24/20″) 500m Row 50 Sots Press (30/20) 400m Run 60 Walking Lunges 300m Row 70 Push-ups 200m Run 80 Sit-ups 100m Row 90 Double Unders   For Time     Post time to comments Compare to 19 AUG 11 Read more

Rest Day       CFE WOD: Choose a combination: 3 rounds, rest 2 minutes between rounds   Run 400m, Row 500m or Bike 1200m, Run 400m or Row 500m, Swim 100m or Swim 100m, Run 400m     Post time to commentsRead more

“Big Jim’s, Big Day” Row 500m or 250m* 15 Push Press (95/65) 15 Wall-Ball Sit-up Throws (12/8) @ 2m Row 250m* 15 Kettlebell Sumo Deadlift High-Pulls (55/35) 15 Burpee Pull-ups   3 rounds for time *Options are to either row 500m at the beginning, or row 250 at the beginning and then 250m again in the middle. Either way you do it, you will row 500m total each round. You can change which way you do it each round or stay the same.     Post time to commentsRead more