The WOD

Featured / 15.10.2014

Main - SportView Public WhiteboardWarm-upWeightliftingSplit JerkMetconMetcon (Time)For Time 400m run 21 split jerks 400m run 15 split jerks 400m run 9 split jerks *Use 1rm strict press for load, sets must be unbroken otherwise run 200m...

Featured / 14.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)Deck of Cards -20 Minute Running Clock Hearts-Thrusters (75/55) Spades - Knees To Elbows Clubs- Sandbag Lunges (each leg) Diamonds- Wallballs (20/14) Joker- 1 Min Plank (EVERYONE)...

Featured / 13.10.2014

Main - SportView Public WhiteboardWarm-upWeightliftingFront SquatMetconMetcon (AMRAP - Reps)17 min AMRAP 40 burpees 30 cleans (75/55) 30 burpees 30 cleans (135/95) 20 burpees 30 cleans (165/115) 10 burpees AMRAP cleans (210/135) Score total reps...

Featured / 11.10.2014

Main - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)20 minute AMRAP In Teams of 2 or 3 of: 9 burpee box jumps, 20 in 9 squat cleans, 95 / 65 lb. 12 burpee box jumps, 20 in 12 squat cleans, 95 / 65 lb. 15 burpee box jumps, 20 in 15 squat...

Featured / 10.10.2014

Main - SportView Public WhiteboardWarm-upPart ATake 10 mins to warm up to working weight for the workoutPart BMetcon (Time)3 Rounds 400m run 21 wallballs (20/14) 12 bodyweight deadliftsPart CPost-wod core -tabata russian twists (15/10) rest 1 min then...

Featured / 10.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)For Time 50-40-30-20-10 -Row for cal -Double undersPart BPost-wod core (on your own) -tabata hollow hold -tabata russian twists(15/10) *alternate each round...

Featured / 09.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)3 Rounds 10 Bodyweight Deadlifts 20 Wall ball shots (20/14) 400m RunPart C Post-wod core 3 rounds (not for time) -20 strict ttb (sub v-ups) -20 hanging oblique knee raises (each side)...

Featured / 08.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upPart A100 Weighted Sit Ups (plate) (Time)100 Weighted Sit Ups for Time (15/10 plate)Part BMetcon (Time)5 Rounds for Time -10 Pull-Ups -15 Hand Release Push Ups -500m Row...

Featured / 08.10.2014

Main - SportView Public WhiteboardPart A12 Minutes to find 1RM Shoulder PressShoulder PressPart BMetcon (Time)25 Power Cleans (#135/#95) 400m Run 20 S2OH (#135/#95) 800m Run 15 S2OH (#135/#95) 400m Run 10 Power Cleans (#135/#95)Part C*Post wod core* 3 Rounds (not for time) -30 front knee raises -30 side knee raises (30 each side) *Rx+ use...

Featured / 07.10.2014

Main - SportView Public WhiteboardWarm-upPart A10 Mins of Muscle Up ProgressionsPart BMetcon (AMRAP - Rounds and Reps)15 min AMRAP -15 cal row -12 box jump overs (24/20) -9 KB Swings (24/16)Part BPost-wod core Tabata- hollow holds Tabata- v ups...

Featured / 07.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upPart AMetcon (Time)10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) 200m Run *run after each set of thrustersPart BPost-wod core Tabata- hollow holds Tabata- v ups...

Featured / 06.10.2014

Main - SportView Public WhiteboardWarm-upPart AMetcon (Time)5 RFT -6 hspu -8 front squats (135/95) -10 ttb -12 dead lifts (135/95)Part BPost-wod core -60 sec plank -100 bicycles -50 sit ups -100 bicycles -60 sec plank...

Featured / 06.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)50 Rounds For Time -1 Burpee -2 Air Squats -3 Slam Balls *Every 4 Mins, hold :30 plankPart CPost-wod core -60 sec plank -100 bicycles -50 sit ups -100 bicycles -60 sec plank...

Featured / 03.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upPart A3 Cycles - :30 Hollow Hold, :30 Plank Hold, :30 RestPart BMetcon (AMRAP - Rounds and Reps)15 min AMRAP -20 cal row -15 box jump overs (24/20) -10 wall balls...