Rest Day         CFE WOD: Choose a sport: Run: 1 mile, rest 4 min; 800m, rest 3 min; 400m, rest 2 min; 200m Row: 2000m, rest 4 min; 1000m, rest 3 min; 500m, rest 2 min; 250m Bike: 3 miles, rest 4 min; 1.5 miles, rest 3 min; 1200m, rest 2 min; 600m Swim: 400m, rest 4 min; 200m, rest 3 min; 100m, rest 2 min; 50m   Post sport and total sprint time to commentsRead more

  Complete as many rounds as possible in 20 minutes of: 5 Handstand Push-ups 7 Snatches (135/95) Run 200m   Post total rounds and extra reps to commentsRead more

There will be a “Open Gym” scheduled for 0830-0930 Tuesday morning. All members are welcome to come work on skills. Main WOD: “Cardio Monster” For Time: Row 500m Run 400m 100 Double Unders Row 250m Run 200m 100 Double Unders Run 400m Row 500m     Post time to comments Compare to 10 MAR 12       Gymnastics WOD: Skill: Practice for 10 min: Handstand hold, Handstand walk, Handstand forward rolls, and/or forward rolls   Flex: Hold Bridge up, 3 minutes Pike stretch, 3 min Finish with… 6 minutes of any Hip or Back Mobility WOD     Post experiences to commentsRead more

For Time Run 600m   10 rounds of: 10 Pull-ups 10 Push-ups 10 Sit-ups   Run 600m     Post time to commentsRead more

Reminder: No class Saturday. WOD’s can be performed in the HZ. Main WOD: Complete as many rounds as possible in 15 min of: Row 50 calories 25 Push-ups   Post total round and extra rep to comments       CFE WOD: Choose a sport: Run: 8 x 400m, rest 3 min Row: 8 x 500m, rest 3 min Bike: 8 x 1200m, rest 3 min Swim: 8 x 100m/yd, rest 3 min   Post total sprint time to comments       Gymnastics WOD: Flexibility: Hold right leg splits, 3 min Hold left leg splits, 3 min Hold middle splits, 3 min Hold pike stretch, 3 min   Post experience to commentsRead more