For Time: 200m Run 30 Sit-ups 400m Run 50 Squats 600m Run 50 Walking Lunges (25 each leg) 400m Run 30 Sit-ups 200m Run   2 rounds     Post time to commentsRead more

Rest Day       CFE WOD: On a Concept 2 rower, perform 10 pulls, ensuring the meters stop rolling before executing the next pull. Now for time, row that total distance. Now repeat for 9-8-7-6-5-6-7-8-9-10. Clear the screen prior to each portion, i.e. perform 10 pulls (note meters), clear, sprint 10 pull distance (note sprint time), clear, …repeat for the rest.   Post total meters covered in sprints and total sprint timeRead more

Complete as many rounds as possible in 20 minutes of: 3 Wall Climbs 10 Up-Downs 5 Paralette Pass-throughs (forward+back=1) 10 Grasshoppers (right+left=1)     Post completed rounds and extra reps to comments Compare to 14 DEC 2011 Also see 14 DEC for WOD video and descriptionRead more

Main WOD: Power Clean to 5-rep max Front Squat*   Post max load to comments *Perform a power clean, and then do 5 front squats, now add weight and rest. Continue to repeat this method until you fail to clean or successfully complete 5 front squats. Gymnastics WOD: Practice for 10 minutes: Kicking or Pressing to Freestanding Handstand and holding   Flexibility: Hold right leg split for 3 min Hold left leg split for 3 min Hold Pike stretch for 3 min   Post experience to commentsRead more

” Haug”   21-15-9 rep rounds of: Deadlifts (225/150) Body Blasters*   For Time     Post time to comments Compare to 10 OCT 2011   *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