The WOD

Featured / 01.10.2014

Main - SportView Public WhiteboardMetconRiley (Time)For time: Run 1.5 miles 150 Burpees Run 1.5 milesWork may be partitioned (meaning you can split up the burpees and running however you choose) Athletes who choose to work in teams of two should complete the work as prescribed...

Featured / 01.10.2014

Main - Basic TrainingView Public WhiteboardMetconRiley (Time)For time: Run 1.5 miles 150 Burpees Run 1.5 milesWork may be partitioned (meaning you can split up the burpees and running however you choose) Athletes who choose to work in teams of two should complete the work as prescribed...

Featured / 29.09.2014

Main - SportView Public WhiteboardWarm-upWeightliftingSplit Jerk (Take 10 mins to find a heavy split jerk)MetconMetcon (AMRAP - Rounds and Reps)In Teams of 2-3 “Team Danny” 20 Min AMRAP -30 Box Jumps (24/20) -20 Push Press (115/75) -30 Pull-Ups...

Featured / 29.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upPart AMetcon (Distance)Max Distance Row in 3 MinsPart BMetcon (Time)For Time: - Row 500m - 50 KB Swings (24/16) - Row 750m - 50 Goblet Squats (24/16) - Row 1K...

Featured / 26.09.2014

Main - SportView Public WhiteboardWarm-upWeightlifting7 min EMOM of the following complex -1 snatch grip dead lift -2 snatch high pulls -1 squat snatch *pulls and squat snatch done from above the knee *use 60% of 1rm snatch for complexMetconMetcon (Time)For Time 10-8-6-4-2 Hang Power Snatch (95/65) HSPU...

Featured / 24.09.2014

Main - SportView Public WhiteboardWarm-upWeightliftingDeadlift (15 Mins to work up to heavy double)MetconMetcon (Time)30 Deadlifts (135/95) -500m Row 20 Deadlifts (185/135) -750m Row 10 Deadlifts (225/155) -1000m Row...

Featured / 23.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upPart AEMOM for 10 Mins Clean and Jerk Complex -Deadlift -Hang Power Clean -Jerk *Use empty bar or LIGHT weightPart BGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#...

Featured / 22.09.2014

Main - SportView Public WhiteboardWarm-upWeightliftingPush Press (15 Mins to find 1RM)MetconCrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Shoulder-to-Overhead, 115# / 75# 9 Toes-To-Bar...

Featured / 22.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (2 Rounds for reps)TABATA of: Russian Twists (15/10) Weighted Sit-Ups *score reps for each movementMetconMetcon (Time)21-15-9 Russian KB Swings (32/24) Wall Balls (20/14) *Row 500m after each round...

Featured / 20.09.2014

Main - Basic TrainingView Public WhiteboardMetcon (Time)"Lumberjack 20-ish" -20 Deadlifts (#275/185) - 400m Run -20 Kettle Bell Swings (32kg/24kg) - 400m Run -20 Overhead Squats (#115/80) - 400m Run -20 Burpees - 400m Run -20 Chest-to-Bars - 400m Run -20 Box Jumps 24" - 400m Run -20 Squat Cleans (#90/60) - 400m Run...

Featured / 19.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)"Chipper" -60 cal row -50 air squats holding slam ball -40 box jumps (24/20) -30 overhead lunge steps with ball -20 mountain climbers (each leg) -10 ttb...