The WOD

Featured / 17.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)In Teams of 2 -200 Slam Balls (30/20) -200 Air Squats -2000m Running -1000m Rowing **partition work in any order you choose **one person works, one person rests...

Featured / 16.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upMobility/Movement PrepMetconMetcon (Time)For Time: Run 400m -21 Front Squats (95/65) Run 400m -15 Front Squats Run 400m -9 Front Squats *200m Run any time you drop the bar...

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 - 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...