The WOD

Featured / 08.09.2014

Main - SportView Public WhiteboardWarm-upMovement PrepWeightliftingPush Press (12 Mins to Work To Heavy Double (From Ground))MetconMetcon (Time)21-15-9 Push Press Front Squat Pull Ups (115/75)...

Featured / 08.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upRowing MechanicsPart B2k Row (Time)Max Effort 2k RowPart CMetcon (5 Rounds for reps)15 Minute Running Clock -1 Minute Air Squats -2 Minutes Double Unders -3 Minutes Push-Ups -4 Minutes Sit-Ups -5 Minutes Pull Ups *Score Each Movement Separately...

Featured / 05.09.2014

Main - SportView Public WhiteboardWarm-upMetconMetcon (Time)In Teams of 3, for Time: -800m Farmers carry -10 Rope Climbs -800m Farmers carry -50 back squats -800m Farmers Carry -10 Rope Climbs*use sandbags for farmers carry and back squats...

Featured / 05.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)-200m Run -30 Backsquats (95/65) -200m Run -30 Push Press (95/65) -200m Run -30 Thrusters (95/65) *Only use one barbell *Parking lot route...

Featured / 04.09.2014

Main - SportView Public WhiteboardWarm-upMetconMetcon (AMRAP - Rounds and Reps)In Teams of 3: 10 Min AMRAP -30 Double Unders -15 Power Snatches (75/55) ****REST TWO MINS, THEN***Metcon (Time)10 Rounds for Time -30 Double Unders -15 Power Snatches (75/55) *Score rounds and reps in part 1, time in part 2. One person works...

Featured / 04.09.2014

Main - Basic TrainingView Public WhiteboardMobilityMetconMetcon (5 Rounds for reps)5 Cycles :45 Work, :15 Rest of each of the following: -Pull Ups -Row for Cal -Sit-Ups -KB Swings (24/14) -Row for Cal *Score each round separately for total reps...

Featured / 03.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMovement PrepMetconThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesPower Cleans are (135/95) for Rx...

Featured / 02.09.2014

Main - SportView Public WhiteboardWarm-upWeightliftingFront Squat (15 Mins to Find 3 Rep Max)*Squats done from the ground*MetconMetcon (Time)3 Rounds For Time -30 cal row -20 burpees over the bar -10 hang squat cleans (95/65) *cleans above the knee...

Featured / 01.09.2014

Main - Basic TrainingView Public WhiteboardMetconRun For Ret! (Time)15 Dead lifts (body weight) 800m run 15 push ups 800m run 15 burpees 800m run 15 push ups 800m run 15 burpees 800m run 15 push ups 800m run 15 burpees finish remainder of 5k back inside, then...

Featured / 30.08.2014

Main - Basic Training- In teams of 2, row 5,000 meters. - One rower per team. - Partners switch off every 500 M. - Partner A will complete 15 slam balls, THEN max rep sit-ups in time that partner B rows. **Score for 5K time and total sit-ups.View Public WhiteboardMetcon...

Featured / 26.08.2014

Main - SportView Public WhiteboardWarm-upGymnasticsMuscle-Up Transitions (10 mins)MetconMetcon (AMRAP - Reps)18 MIN AMRAP 50 kb swings (24/16) 40 wall balls (20/14) 30 box jump overs (24/20) 20 TTB 10 Muscle Ups *Sub 1 burpee chest to bar pull up for 1 muscle up * Score total reps...