Main WOD: Three rounds for time of: 10 Overhead Squats (135/95) 50 Overhead Wall-Ball Walking Lunges (20/14)   For Time     Post time to comments       CFE WOD: Choose a sport: Run: 8 x 400m, rest 3 minutes Row: 8 x 500m, rest 3 minutes Bike: 8 x 1200m, rest 3 minutes Swim: 8 x 100m, rest 3 minutes   Post sprint time to comments       Gymnastics WOD: Max rounds in 10 minutes: 10 Toes-2-Bar 10 Burpees 50 Double Unders   Post rounds and extra reps to commentsRead more

“Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time   Rest 5 minutes   “Diane” 21-15-9 rep rounds of: Deadlifts (225/150) Handstand Push-ups   For Time     Post times to commentsRead more

Tough Mudder Practice: Meeting at LaFortune at 0700, Group run 5k South end of main golf course parking lot       Main WOD: (Normal class time, 0900)   Reverse “Annie” 10-20-30-40-50 rep rounds of: Double Unders Sit-ups   For Time     Post time to comments Compare to 07 MAY 12       CFE WOD: Choose two sports: Run, Row, Bike, Swim   8 x 40 sec on, 20 sec off (each sport)   Post sports and sprint times to commentsRead more

HZ Olympics: Max rep Burpees in 5 minutes   Rest   “Thank God for partners” With a partner, complete all three rounds (or as much as possible). There is a 25 minute time limit. Equal work required.   Round 1: Row 800m 40 Double Unders 20 Kettlebell Swings (55/35) 10 Handstand Push-ups   Round 2: Row 1600m 80 Double Unders 40 Kettlebell Swings (55/35) 20 Handstand Push-ups   Round 3: Row 2400m 120 Double Unders 60 Kettlebell Swings (55/35) 30 Handstand Push-ups   For Time     Post time or amount completed to commentsRead 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   Post sport and total sprint time to commentsRead more