Rest Day         CFE WOD: Choose a sport: Run, Row, Bike, or Swim   30 x 30 seconds on, 30 seconds off   Post sport and total distance covered to commentsRead more

“Fight Gone Bad”   Row (calories) Wall-Ball Shots (20 @ 10’/14 @ 9′) Sumo Deadlift High-Pull (75/50) Box Jumps (20″) Push Press (75/50)   3 rounds for score Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for two more rounds (17 minutes total). Total all reps and calories for score.     Post score to comments Compare to 14 OCT 11Read more

Main WOD: “Rooster” 10 Burpees 20 Double Under   10 rounds for time   Post time to comments Compare to 13 FEB 12       CFE WOD: Choose a sport: Run:  800m, rest 4 min; 600m, rest 3 min; 400m, rest 2 min; 200m Row: 1000m, rest 4 min; 750m, rest 3 min; 500m, rest 2 min; 250m Bike: 1.75 miles, rest 4 min; 1.25 miles, rest 3 min; 1200m, rest 2 min; 600m Swim: 200m, rest 4 min; 150m, rest 3 min; 100m, rest 2 min; 50m   Post sport and sprint times to comments       Gymnastics WOD: Hold middle split for 2 minutes Hold right leg split for 3 minutes Hold middle split for 2 minutes Hold left leg split for 3 minutes Hold middle split for 2 minutes   Post experience to commentsRead more

“EMC2″ Partner A: 27 Pull-ups Partner B: Max rep Sledge Swings ( 10/8) Both: 27 Partner Deadlifts (315/210) Partner A: 28 Calories Rowed Partner B: Max rep Box Jumps (20″) Both: 28 Wall-Ball Partner Throws @ 7 meters (12/8) …now switch   2 complete rounds for time     Post time and total reps to comments   Notes: Partner B cannot start until A starts.  A “complete” round consist of each partner performing both A & B parts. Each partner will perform both parts twice to complete WOD. Sledge swings are performed while A is performing PLU’s. Perform all on one side the first time you are B, do the other side the next. Box Jumps will be performed to 2011 Games standard, hips open while on top of box. Wall-Ball Partner Throws are performed by partners sitting 5 meters apart, one partner takes WB back in a sit-up and touches to ground behind...Read more

Vernice visualizing 50 reps of bench press! 🙂 Tough Mudder Practice Meet at Turkey Mountain parking lot at 0645 6k trail run   Main WOD: “Becky vs. the Ape II” 10 Handstand Push-ups or Pistol rolls 20 Box Overs (24/20″) 30  Pull-ups 40 Walking Lunges (20 each leg) 50 Sit-ups 40 Walking Lunges (20 each leg) 30 Pull-ups 20 Box Overs (24/20″) 10 Handstand Push-ups or Pistol rolls   For Time     Post time to commentsRead more