For Time 50 Double Unders 10 Handstand Push-ups 5 rounds Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim Run: 5 x 200m, rest 3 min Row: 5 x 250m, rest 3 min Bike: 5 x 400m, rest 3 min Swim: 5 x 50m, rest 3 min Post sprint time to commentsRead more

Getting the turkey like our forefathers! Not the same weapon though. 🙂 3-person team WOD 150 Pull-ups 60 Tire Flips (210/180) 300 Sledge Swings (10/8)* 3 Wall-ball Throws 50m (20/12)** Row 3000m*** For Time Post time to comments Notes: All members perform equal work. Numbers listed above are team totals, not individual amounts. *Before moving to Wall-ball throws, all members must have completed 100 Burpees. These can be performed while other team members are performing listed exercises. **Wall-ball throws: Team member ‘1’ throws ball, team member ‘2’ picks up ball and throws, then team member ‘3’ picks up and throws. This is repeated until reaching 50m mark. At this point, ‘1’ picks up ball, and all members run back to start point. Repeat wall-ball throw. ‘2’ picks up after reaching 50m, and all run back to start point. Reapeat again with ‘3’ running ball back. ***Team members will row 500m...Read more

Happy Thanksgiving! Gym closedRead more

250 Jumprope Speed Skips 50 Box Jumps (20″) 75 Sit-ups 1000m Row 75 Push-ups 50 Walking Lunges w/ plate overhead* (45/25) 250 Single Jumprope For Time Post time to comments *Note: Arms must remain extended while lunging. If plate comes down, lunges stop.Read more

“Grace” 30 Clean and Jerks (135/95) For Time Post time to comments Compare to 29 DEC 09 CFE WOD: Choose a sport: Run, Row, Bike, Swim Run: 8 x 50m, rest 2 minutes Row: 8 x 75m, rest 2 minutes Bike: 8 x 400m, rest 2 minutes Swim: 8 x 25m/y, rest 2 minutes Post sprint time to commentsRead more