Welcome back one of the original MP Fitnessters from 2007, Dave! Health Zone Olympics Bench Press Test: Max rep Bench Press* Males 54 & under @ 115/Males 55+ @ 85 Females 54 & under @ 65/Females 55+ @ 45   *Full range of motion (ROM) required. Bar starts fully extended, lowered to touch chest, and returned to starting position for each rep. Constant movement required, NO REST. If a rep does not reach full ROM, that rep does not count. Two incorrectly performed reps, or stopping the movement in the up or down positions, terminates the exercise.   Rest, up to 10 minutes   Main WOD: 10 Box Jumps (24/20″)* 10 Glute-Ham Sit-ups   10 rounds for time   *2012 Games standard, jump onto the box and then over = 1. Jumping over the box with one movement is also allowed.     Post bench press and WOD time time to...Read more

Rest Day         CFE WOD: Choose a combination: Run/Row: 5 x run 200m, rest 2 min, row 200m, rest 2 min Row/Bike: 5 x row 200m, rest 2 min, bike 800m, rest 2 min Bike/Run: 5 x bike 800m, rest 2 min, run 200m, rest 2 min   Post choice and sprint time to commentsRead more

“CS” Row for calories in 60 sec Now, subtract the number of calories rowed from 40 (males) and 30 (females) The remaining numer is the number of reps to perform of:   Handstand Push-up Double Unders x 3 Body Blasters Power Cleans (135/95)   3 rounds for time     Post time and number of rep each round to comments   Notes: Perform the row at the begining of each round. The number you get from subtracting from (40/30), is the number of rep for that round. Body blasters are a Burpee into a pull-up, into a knees to elbows, which equals one rep.Read more

Main WOD: Choose a sport: Run: 8 x 400m, rest 90 seconds Row: 8 x 500m, rest 90 seconds Bike: 8 x 1200m, rest 90 seconds Swim: 8 x 100m, rest 90 seconds   Post sport and sprint times to comments     Gymnastics WOD: Handstand walk or hold practice for 10 minutes   Post experience to comments     Mobility WOD: Shoulder Internal rotation stretch , 2 minutes per side Hot Elbow Stretch, 2 minutes per side   Post experience to commentsRead more

“Partner This” Row 500m, Front rack hold (215/145) 50 Burpees, Overhead hold (135/95) 50 Thruster (95/65), while dip support held 500 Jump rope singles, 250 each switch every 50   For Time *Partner up, coed if possible in honor of the games. Partner A rows while B holds the front rack position. If B doesn’t hold the rack position, A stops rowing until the rack position is re-gained. After A finishes row, partners switch and same standards apply. Once both have rowed, move to Burpees/overhead hold. Each event is based on the hold. If the hold fails, the exerciser stops.     Post time to commentsRead more