Rest Day Boot Camp WOD: Modified “Annie” 150-120-90-60-30 Jump Rope Singles 50 – 40 – 30-20-10 Sit-ups For Time Post time to commentsRead more

300 Double Unders For Time Post time to comments Compare to 31 May 11Read more

“Fight Gone Bad” Row (calories) Wall-Ball Shots (20/12) @ 10ft Sumo-Deadlift High-pull (75/50) Box Jumps (20″) Push Press (75/50) 3 rounds for score* Post score to comments Compare to 25 FEB 11 *Complete one minute at each station (5 minutes total per round). Repeat process two more times, a total of 17 minutes from”Go” to “Stop”. Score is calculated by counting reps at each station, calories on rower, then adding all reps from all rounds together. CFE WOD: Choose a Sport: Row, Run, Bike, Swim Run: 4 x 400m, rest 3 min Row: 4 x 500m, rest 3 min Bike: 4 x 800m, rest 3 min Swim: 4 x 100m, rest 3 min Post total sprint time to commentsRead more

Happy Independence Day! In honor of the soldiers who fought side-by-side through the many wars and conflicts. I give you this 2-person team WOD. “Battle Buddy” 20 Tire Flips (210/175) 40 Meter shuttle run x 4 80 Buddy Push-ups 100 Meter Buddy Carry 100 Sit-ups 80 Pull-ups 40 Wall-Ball Tosses @ 5m(20/12) 20 Tire Flips For Time Post time to comments Notes: 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, no piggy back. 3-person WOD option will be posted at gym.Read more

“Lola” 30 Double Unders 20 Knees-to-Elbows 10 Handstand Push-ups 5 rounds for time Post time to comments Compare to 08 OCT 10 CFE WOD: Choose a sport: Run, Row, Bike, or Swim 90 seconds on, 90 sec off x 6 Post total distance covered to commentsRead more