Rest Day Boot Camp WOD: “Crippler” 400m walking lunges For Time Post time to commentsRead more

“7-4-11” Partner AMRAP in 11 minutes of (switch partners every round): 4 Clean & Jerk (115/75) 7 Knees-2-Elbows At the end of the 11 minutes, go right into… 4 rounds (alternate partners so that each does 2 rounds) 7 Thrusters (115/75) 4 Burpee Pull-ups 275m Row (Equals 1100m) Next… 4 rounds (same instructions as above) 7 Handstand Push-ups 4 Overhead Squats (115/75) Lastly… 1100m Run (time stops when last partner crosses line) Post team time to comments WOD courtesy of http://www.Functional Fitnesssantacruzcentral.com/ Note: Only one partner exercising at any given time, except the final run.Read more

Complete as many rounds as possible in 15 minutes of: Run 200m 30 Sit-ups 20 Push-ups 10 Pull-ups Post number of completed rounds and extra reps to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim 20 x 20 sec on, 20 sec rest Post time to commentsRead more

“Quarter Gone Bad” 5 rounds of: 15 sec Kettlebell Swings (2/1.5 pood) 45 sec rest 15 sec Box Jumps (24/20) 45 sec rest 15 sec Burpees 45 sec rest 15 sec Double Unders 45 sec Rest For Score Post score to comments (WOD courtesy of http://www.Functional Fitnesssantacruzcentral.com/)Read more

“Row Team” Row 10K* For Time *With a partner and one rower, each partner row 1000m and then switch. Continue this until the entire 10K has been rowed. Post time to commentsRead more