Main WOD: Power Clean to 5-rep max Push Press or Push Jerk   Post max load to comments     Gymnastics WOD: Skill: Practice for 10 minutes Static, freestanding Handstand holds   Flexibility: Hold middle splits for 2 minutes 20 side leg swings, left 20 side leg swings, right Hold middle splits for 1 minute 20 side leg swings, left 20 side leg swings, right Hold middle splits for 2 minutes   see GymnasticsWOD.com for video demo   Post handstand and flex experience to commentsRead more

Regional Games WOD 1 “Diane”* 21-15-9 rep rounds of: Deadlifts (225/155) Handstand Push-ups   For Time *Note: this is Games standard, HSPU in 24″ x 36″ box, and female weight is 5lbs more     Post time to comments Compare to 26 MAR 11Read more

For Time: 200m Run 30 Sit-ups 400m Run 50 Squats 600m Run 50 Walking Lunges (25 each leg) 400m Run 30 Sit-ups 200m Run   2 rounds     Post time to commentsRead more

Rest Day       CFE WOD: On a Concept 2 rower, perform 10 pulls, ensuring the meters stop rolling before executing the next pull. Now for time, row that total distance. Now repeat for 9-8-7-6-5-6-7-8-9-10. Clear the screen prior to each portion, i.e. perform 10 pulls (note meters), clear, sprint 10 pull distance (note sprint time), clear, …repeat for the rest.   Post total meters covered in sprints and total sprint timeRead more

Complete as many rounds as possible in 20 minutes of: 3 Wall Climbs 10 Up-Downs 5 Paralette Pass-throughs (forward+back=1) 10 Grasshoppers (right+left=1)     Post completed rounds and extra reps to comments Compare to 14 DEC 2011 Also see 14 DEC for WOD video and descriptionRead more