“Dent’n Steel” Complete as many rounds as possible in 15 minutes of: 200m Run 15 Sit-ups 10 Push-ups 5 Chest-2-Bar Pull-ups   …then 100 Double Unders and rest, 5 minutes total…then   Complete as many rounds as possible in 10 minutes of: 15 Walking Lunges, each leg 10 Toes-2-Bar or Knees-2-Elbows 5 Burpees     Post number of completed rounds and extra reps to commentsRead more

Rest Day       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 x 10 minute time trial, rest 5 min …then 4 x 1 minute, rest 30 seconds     Post total distance covered to commentsRead more

Run* or Row** 5K For Time     Post time to comments Compare to 22 DEC 11   *All class time will be the same and will be meeting at LaFortune for the 5K run. Go to the main entrance to the golf course. We will meet at the intersection of the sidewalk going to the clubhouse and the running trail. **If you are unable to run 5K, go to the HZ and row 5K.Read more

Main WOD: Power Clean to 5-rep max Push Press or Push Jerk   Post max load to comments     Gymnastics WOD: Skill: Practice for 10 minutes Static, freestanding Handstand holds   Flexibility: Hold middle splits for 2 minutes 20 side leg swings, left 20 side leg swings, right Hold middle splits for 1 minute 20 side leg swings, left 20 side leg swings, right Hold middle splits for 2 minutes   see GymnasticsWOD.com for video demo   Post handstand and flex experience to commentsRead more

Regional Games WOD 1 “Diane”* 21-15-9 rep rounds of: Deadlifts (225/155) Handstand Push-ups   For Time *Note: this is Games standard, HSPU in 24″ x 36″ box, and female weight is 5lbs more     Post time to comments Compare to 26 MAR 11Read more