1 minute Max rep Pull-ups Rest 1 minute 1 minute Max rep Burpees Rest 1 minute 1 minute Max rep Sit-ups Rest 1 minute 1 minute Max rep Calories Rowed Rest 1 minute   3 rounds for score     Post score to comments Compare to 31 OCT 11Read more

“Thor” 100 Hammer Swings (10/8) 750m Row 50 Pull-ups 25 Burpee Tuck Jumps 50 Toes through Rings 750m Row 100 Hammer Swings   For Time     Post time to comments Compare to 07 MAY 11       Gymnastics WOD: Flexibility: 30 Bridge ups Hold Bridge Up for 30 seconds 30 Sit-up to Pikes Hold Pike Stretch for 3 minutes   Poost experience to commentsRead more

“Dent’n Steel” Complete as many rounds as possible in 15 minutes of: 200m Run 15 Sit-ups 10 Push-ups 5 Chest-2-Bar Pull-ups   …then 100 Double Unders and rest, 5 minutes total…then   Complete as many rounds as possible in 10 minutes of: 15 Walking Lunges, each leg 10 Toes-2-Bar or Knees-2-Elbows 5 Burpees     Post number of completed rounds and extra reps to commentsRead more

Rest Day       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 x 10 minute time trial, rest 5 min …then 4 x 1 minute, rest 30 seconds     Post total distance covered to commentsRead more

Run* or Row** 5K For Time     Post time to comments Compare to 22 DEC 11   *All class time will be the same and will be meeting at LaFortune for the 5K run. Go to the main entrance to the golf course. We will meet at the intersection of the sidewalk going to the clubhouse and the running trail. **If you are unable to run 5K, go to the HZ and row 5K.Read more