Wishing all the Dad’s a Happy Father’s Day on Sunday. “Daddy-O” Run 600m 100 Speed Skips 10m Handstand Walk 20 Knees-2-Elbows 30m Weighted Walking Lunges (45/25) 20 GHD Sit-ups 30m Gorilla Run or Bear Crawl 20 Toes-2-Bar 10m Handstand Walk   2 rounds for time     Post time to commentsRead more

“Hope” Three rounds of: Burpees Power Snatch (75/55) Box Jumps (24/20″) Thrusters (75/55) Chest-2-Bar Pull-ups   For Score   “Hope” is the same format as “Fight Gone Bad”. Each station is performed for 1 minute, then you rotate to the next station and immediately begin that exercise. This continues until you have completed all 5 station, 5 minutes total. At this point, you rest for 1 minute. No rest between stations. Repeat this process for 3 rounds. Each correctly performed rep is 1 point. Add up all rounds for total score.     Post score to commentsRead more

Rest Day           CFE WOD: Choose a sport: Run, Row, Bike, or Swim   4 x 5 min, rest 3 min Cover max distance each interval   Post total distance covered to commentsRead more

“Helen” Run 400m 21 Kettelbell Swings (55/35) 12 Pull-ups   3 rounds for time     Post time to comments Compare to 27 MAR 12Read more

Main WOD: Clean 3 rep max   Post max load to comments     Gymnastics WOD: For Quality: Practice for 10 minutes: Forward Rolls Backward Rolls   Flexibility: Right leg splits, 3 minutes Left leg splits, 3 minutes Middle Splits, 3 minutes   Post experience to comments     CFE WOD: Choose a sport: Run: 10 x 200m, rest 2 min Row: 10 x 250m, rest 2 min Bike: 10 x 600m, rest 2 min Swim: 10 x 50m/yd, rest 2 min   ALL OUT EFFORTS!!!     Post sprint time to commentsRead more