The WOD

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...

Featured / 18.09.2014

Main - SportView Public WhiteboardWarm-upMetcon5 Mins Double Unders (AMRAP - Reps)5 MIN AMRAP -Max Double UndersMetconMetcon (Time)800m Run "Annie" 50-40-30-20-10 -Double Unders -Sit-Ups 800m Run...

Featured / 17.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (2 Rounds for reps)TABATA Row for Calories Push Ups *Score each movement separatelyMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-ups...

Featured / 16.09.2014

Main - SportView Public WhiteboardMetconGymnasticsMetcon (No Measure)TABATA -Superman Holds -Hollow HoldsMetconNicole (AMRAP - Reps)20 minute AMRRAP -400m run -Max effort pull ups *score total pull ups...

Featured / 15.09.2014

Main - SportView Public WhiteboardWarm-upWeightliftingFront Squat (15 Mins to work to heavy set of 3)MetconMetcon (Time)For Time: 60 Cal Row 50 Deadlifts 40 Front Squats 30 Power Cleans 20 Push Press 10 Power Snatch (115/75)...

Featured / 15.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upCouch stretch and roll out calvesMetcon1-Mile Run (Time)Max Effort 1-Mile RunMetconThe Animal (Time)"The Animal" for time: 150 KB Swings (24/16)...

Featured / 12.09.2014

Main - SportView Public WhiteboardWarm-upMetconMetcon (AMRAP - Rounds and Reps)In Teams of 3: 20 MIN AMRAP: -60 Double Unders -40 Dead Lift (135/95) -20 TTB *1 person working *1 person resting *1 person running 200m * Score total reps...

Featured / 12.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetcon (Time)In Teams of 3: 150 Tire Strikes for TimeMetconMetcon (Time)In Teams of 3: 3 Rounds: 25 Tire Flips 400m Farmers Carry w/ KB's (24/16) **Tire Flips and Farmers Carry may be completed at the SAME TIME but you may not proceed to the next...

Featured / 10.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)3 Rounds For Time - 15 KB Swings (24/16) - 15 Box Jumps (24/20) - 15 alternating lunge steps - 15 Wall Ball Shots - 200m Run...

Featured / 10.09.2014

Main - SportView Public WhiteboardWarm-upMovement PrepWeightliftingBack Squat (15 mins to work to a heavy set of 3)MetconMetcon (Time)20 Burpees, Then: 5 Rounds for time: - 5 Power Cleans (135/95) - 10 Lunge Steps (Back Rack) Then...

Featured / 09.09.2014

Main - Basic TrainingView Public WhiteboardMobilityT-Spine with lacrosse ballMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP -5 Thrusters (95/65) -7 Hang Power Cleans (95/65) -9 Sumo Deadlift High-Pull (95/65) *Record rounds and reps...