The WOD

Featured / 18.04.2012

Team WOD: Teams of 2-3 people In 5 minutes: Row 600 M (200 M Sprints) 30 Reps Ground to Overhead #95/#65 Max Rep Lateral Burpees Repeat for 5 cycles, resting 1 minute in between cycles. Each team gets 1 rower, 1 bar, and 1 piece of real estate. Score for Max Rep Lateral Burpees
Featured / 14.04.2012

“Small”
 3 Rounds for Time of:
 1000 M Row
 50 Burpees
 50 Box jumps 24”
 Run 800 Meters
 Or Team Small 3 Rounds for Time of:
 1000 M Row
(250 M Sprints) 50 Burpees
 50 Box jumps 24”
 Run 800 Meters
(200 M Sprints) Teams of 2-3. Each team is allowed 1 piece of equipment. 1 person working at a time. U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Featured / 12.04.2012

In 3 minutes, complete 400 M run.  With remaining time, complete max reps: Round 1:  Kettlebell Swings M24Kg/W16Kg Round 2:  Alternating Pistols Round 3:  Kettlebell Swings Round 4:  Alternating Pistols Round 5:  Kettlebell Swings
Featured / 10.04.2012

Part A: 7x 1 Hang Squat Snatch (Below the Knee) Find Daily Max starting @ approx 65-70% Part B: In 3 minutes, complete 12 Hang Squat Snatch (Below the Knee) #75/#55.  With remaining time, complete max rep Wall Balls #20/#14. Rest 1 minute between cycles, repeat for 5 cycles.