Featured / 13.07.2013

Team WOD: Teams of 2-3 Station A: 6 minute AMRAP 500 Meter Watt Bike Sprints Station B: 6 Minute AMRAP 100’ Sled Push Lengths (Prowler +50#) Station C: 6 Minute AMRAP Tire Flip and Jump through Rest 1 Minute after each AMRAP (to be completed outside)
Featured / 12.07.2013

  Part A: “Triangle Tag” Part B: Complete as many Reps as Possible in... 3min, 5 min, 7 minutes in the following order 20 Box Jumps M24”/W20” 20 Cal Row 20 DB Hang Power Snatch (10 Left/10 Right) M#45+/W#30+ Rest 1 minute after each time period. Begin at top of list for each interval Score for total reps in each cycle
Featured / 09.07.2013

Team WOD Teams of 3 + Run 200m each (relay) 150 DB Thrusters M#45/M#35 100 Toes to Bar 50 Burpee Box Jumps (20″) Run 200m each (relay) Rules: 1 person works 1 person holds Farmers handle in each hand in full standing position/ no resting in hip, on knee or in rack/ add #50 to each handle. 1 person rests * If the handle hits the ground, 10 burpees for each person before continuing on
Featured / 06.07.2013

"Hope for Cures" Three Rounds of: Burpees Power Snatch #75/#55 Box Jump 24" Thruster #75/#55 Chest to bar Pull-Ups "Hope" has the same format as Fight Gone Bad. You move from each of five stations after a minute. This is a five minute round from which a one-minute break is allowed before repeating.