Happy Independence Day! Reminder: No Classes 4 rounds for time: 25 Sit-ups 15 Burpees 5 Handstand Push-ups     Post time to comments  Read more

Reminder: No classes Wednesday. Normal classes Tuesday, with the addition of a 0845 class   “Battle Buddy” 20 Tire Flips (210/175) 40 meter Shuttle Runs x 4 80 Buddy Push-ups 100 meter Buddy Carry 100 Sit-ups 80 Pull-ups 40 Wall-Ball Tosses @ 5m (20/14) 20 Tire Flips   For Time Notes: This is a Partner WOD. Each “buddy” must complete exactly half of each exercise. Tire flips and shuttle runs are to be alternated. The “buddy” being carried is inoperative/injuried on the battle field. Piggy backing is a modification.     Post time to comments Compare to 04 JUL 11 Happy Independence Day!  Read more

Partner WOD week   “Goodbye 2011, Hello 2012” Complete as many rounds as possible in 20 minutes of: 20 Weighted Lunges (45/25) 11 Pull-ups 20 Double Unders 11 Knees-2-Elbows or Toes-2-Bar 200m Run Upon completion of the AMRAP, team up with another partner group and row 2012m (equal work) Note: Partners alternate exercises. I.E. Partner A does lunges, B does Pull-ups, A does DU’s, B does K2E/T2B, A does run, and then B does lunges, …etc. Post number of completed rounds, extra rep, and row time to comments Compare to 06 JAN 12Read more

Main WOD: For Time:   Run 400m 15 Pull-ups 12 Deadlifts (185/115) 9 Handstand Push-ups   3 rounds     Post time to comments Compare to 28 JUN 10         CFE WOD: Choose a sport:   Run: 8 x 200m, rest 2 minutes Row: 8 x 250m, rest 2 minutes Bike: 8 x 600m, rest 2 minutes Swim: 8 x 50m/yd, rest 2 minutes   Post sport and total sprint time to commentsRead more

21-15-9 rep rounds of: Box Jumps (30/24″) Overhead Squats (115/75) Calories Rowed   For Time     Post time to commentsRead more