The WOD

Featured / 05.10.2013

Part A: Movement Prep Part B: Championship "Fight Gone Bad" 5 Rounds of: ME Wall Ball 20/14 ME SDHP 75/55 ME Box Jump 20" ME Push Press 75/55 ME Row for Cal.  In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Featured / 04.10.2013

Part A: Mobility Prep. Part B: Every 1.5 minutes for 6 minutes (5 working sets) Power Clean +Full Clean @ 80% Part C: 24 min EMOM Minute 1: 5 Burpee Box Jump Overs Minute 2: 5 Thrusters @ 115/75 Minute 3: 10 Ring Dips Alternate stations each minute for 24 minutes. You will end up hitting each station 8 times
Featured / 03.10.2013

Part A: Mobility Prep Part B: Skill Work: Not for time. Three rounds of 1.5 minutes at each station Kipping Pullups x 10 GHD Situps x 15 Part C: 5 rounds of In 4 minutes: Row 500 meters AMRAP 10 Air Squats 10 Hands Release Push-Ups Rest 1min. between each round
Featured / 30.09.2013

Part A: Movement Prep Part B:  Every 2 minutes for 10 minutes (6 working sets) Pause Front Squat x 3 Full 3 second pause at the bottom: Work up to near max triple Part C: 3RFT: 15 Box Jump Overs 24"/20" 400M Run 10 Front Squats #165/#115 *Pull Bar From Ground 
Featured / 28.09.2013

“Wood” 5 Rounds for Time Run 400 Meters 10 Burpee Box Jumps 24” 10 Sumo Deadlift High Pull #95/#65 10 Thrusters #95/#65 Rest 1 minute after each round. Score = Time with 4 minutes of rest included Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.