Everyone is welcome to join the Tough Mudder team as they train at the 21st and Riverside skate park at 0700, Saturday morning. Running and climbing will be involved. Class will be at regular time and place. Main WOD: Three rounds for time: 21 Front Squats (95/65) 15 Glute-Ham Sit-ups 90 Speed Skips Run 200m     Post time to comments       CFE WOD: Choose a sport: Run: 2 x 1 mile, rest time is equal to half run time Row: 2 x 2000m, rest time is equal to half row time Bike: 2 x 3 miles, rest time is equal to half bike time Swim: 2 x 400m/yd, rest time is equal to half swim time   Post sport and time to commentsRead more

Buy-in: (Health Zone Olypmics) 2-minute Stationary Bike Test Max distance, resistance is personal choice   Rest no more than 10 minutes*   Main WOD: “The Odd WOD” Complete as many rounds as possible in 21 minutes of: 5 Handstand Push-up 7 V-ups 9 Push Press (75/50) 11 Lateral Jumps over bar   Rest 2 minutes   Sell-out: 100ft Burpees Broad Jumps   For Time     Post bike time, number of completed rounds and extra reps, and BBJ time to comment *Rest time in classes will vary dependent on bike test. Rest will be no more than 10 minutes. Programmed by BeckyRead 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 ALL OUT EFFORTS!!   Post sport and split time to commentsRead more

“Christmas in July” “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Supermans* 40 Kettlebell Swings (55/35) 50 Box Jumps (20″) 100 Double Unders 50 Walking Lunges 40 Knees to Elbows 30 Wall-Ball Shots @ 10ft (20/12) 20 Burpees 10 Ring Dips For Time   Post time to comments Compare to 23 DEC 11Read more

Part 1: Bike Test, Time Trial On a stationary bike, achieve max distance in 3 min with the following staging: Minute 1: no resistance Minute 2: mild resistance Minute 3: moderately heavy resistance   Post distance covered in each minute and total to comments   Part 2: Max rep Bench Press, unbroken, at following weights: Male, 54 & below: 135 Female, 54 & below: 65 Male, 55+: 115 Female, 55+: 45   Post max reps to comments   Part 3: Pick any gymnastics skill, work on it for 10 minutes   Post skill and experience to comments   Part 4: Pick any four stretches, gymnastics WOD or Mobility WOD, and hold each one for 2 minutes   Post stretches and experience to commentsRead more