The WOD

Featured / 25.08.2014

Main - SportView Public WhiteboardWarm-upMovement Prep 263m run 30 air squats 30 ground to overhead 30 torso rotations 90 sec couch stretch (each side)WeightliftingThe CrossFit Total (Total Weight)Take 30-35 minutes to lift...

Featured / 25.08.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 cycles: :50 seconds Sit-Ups, 10 seconds rest :50 seconds V-Ups, 10 seconds rest *Score total repsPart BMetcon (Time)7 Rounds -200m run -10 Box Jumps (24/20) -15 Goblet Squats (24kg/16kg)...

Featured / 23.08.2014

Main - Basic TrainingView Public WhiteboardMetconMetcon (Time) In teams of 4, complete: 400m Run 50 tire flips 7,500 lbs of sled pushes 50 tire flips 400m run **sled pushes will be completed in 100ft intervals...

Featured / 21.08.2014

Main - Basic TrainingView Public WhiteboardWarm-upDynamic WarmupMetconMetcon (AMRAP - Reps)"Fight Gone 30" 30 Minute AMRAP of 20 Wall Ball Shots (20/12) 20 SDHP 20 Box Jumps (20) 20 Push Press (75/55) 20 Calorie Row...

Featured / 19.08.2014

Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Athletics Standard Warm UpPart A3 Rounds: -45 Seconds Work -15 Seconds Rest *Perform cycle for Strict Press (45/35), Back Squat (45/35) , Deadlift (95/65) *1 min transition between the different movementsPart BThe CrossFit Total (Total Weight)You will have 10 mins for each movement...

Featured / 19.08.2014

Main - SportView Public WhiteboardWarm-upGymnastics7 Mins of TTB ProgressionsMetconMetcon (Time)In 10 Mins complete -50 TTB *EMOM complete 20 Double UndersMetcon (Distance)10 min AMRAP Row for total meters...

Featured / 18.08.2014

Main - Basic TrainingView Public WhiteboardPart A100 Burpees (Time)100 Burpees for TimePart B100 Wall Ball Shots (Time)100 Wall ball shots (20/14) *10 Minute CapPart C8x100m sprints. Sprint down walk back....

Featured / 15.08.2014

Main - Basic TrainingView Public WhiteboardMetconMetcon (Time)Teams of 3-4 400M Farmers Carry 150 Lunge Steps 100 Burpees 50 Ground to Overhead with Plate (M#45/W#25) 200M Farmers Carry Every 7 Minutes Complete a 200M Run (only 2 people can be working at a time)...

Featured / 15.08.2014

Main - SportView Public WhiteboardWarm-upWeightliftingTake 15 mins to warm up to heavy power snatchMetconCompetition Wod 3Metcon (Time)4 Rounds 7 power snatch (115/85) 14 burpees over the bar 14 TTB * 18 min cap...

Featured / 14.08.2014

Main - Basic TrainingView Public WhiteboardPart A100 Sit-Ups for Time (Time)Complete 100 Sit-Ups for TimePart BMetcon (AMRAP - Reps)In 20 Mins , complete 2k row then with remaining time ascend ladder: 3-6-9-12-15-18-21 Sumo Dead Lift High Pulls (75/55) Hand Release Push Ups *Score 2k row time AND reps2k Row...