“Deck of Cards” Spades = Box Jumps (20″) Clubs = Burpees Hearts = Squats (x2) Diamonds = Sit-ups (unanchored)(x2) Jokers = Run 800m Notes: -Numbered cards are face value. K, Q, J are worth 10. A’s are 11. Red suits, Hearts and Diamonds, are double value. -When done with a group, a new card is turned over when the last person finishes the current card. So, the faster you go, the more rest you get. The slower you go, the more rest your group members get! 🙂Read more

Max reps in 12 minutes of: Handstand Push-ups Post total number of reps to comments Compare to 30 MAR 10 CFE WOD (3+ hours before/after main WOD): Choose a sport: Run, Row, Swim, Bike Run: 4 x 300m ALL OUT SPRINTS, 5 min rest between rds Row: 4 x 375m ALL OUT SPRINTS, 5 min rest between rds Swim: 5 x 50m ALL OUT SPRINTS, 3 min rest between rds Bike: 3 x 1K ALL OUT SPRINTS, 5 min rest between rds Post total sprint time to commentsRead more

“300” 25 Pull-up 50 Deadlifts (135/95) 50 Push-ups 50 Box Jumps (20″) 50 Kettlebell Swings (1.5/1 pood) 50 Thrusters (65/45) 25 Pull-ups For Time Post time to comments Compare to 14 May 10Read more

“Crippler” 400m Walking Lunges For Time Post time to comments Compare to 19 NOV 09 CFE WOD (3+ hours before/after main WOD) Choose a sport: Run, Row, Bike, Swim 3 x 7 minute intervals for max distance Rest 3 minutes between rounds Post total distance to commentsRead more

Run 5K For Time Post time to comments Compare to 23 MAR 10 Note: All classes and camps will meet at LaFortune Park at regular class time. Meet at the north entrance to the playground area, by the snow cone shack. See you there!Read more