The WOD

Featured / 10.10.2014

Main - SportView Public WhiteboardWarm-upPart ATake 10 mins to warm up to working weight for the workoutPart BMetcon (Time)3 Rounds 400m run 21 wallballs (20/14) 12 bodyweight deadliftsPart CPost-wod core -tabata russian twists (15/10) rest 1 min then...

Featured / 09.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)3 Rounds 10 Bodyweight Deadlifts 20 Wall ball shots (20/14) 400m RunPart C Post-wod core 3 rounds (not for time) -20 strict ttb (sub v-ups) -20 hanging oblique knee raises (each side)...

Featured / 08.10.2014

Main - SportView Public WhiteboardPart A12 Minutes to find 1RM Shoulder PressShoulder PressPart BMetcon (Time)25 Power Cleans (#135/#95) 400m Run 20 S2OH (#135/#95) 800m Run 15 S2OH (#135/#95) 400m Run 10 Power Cleans (#135/#95)Part C*Post wod core* 3 Rounds (not for time) -30 front knee raises -30 side knee raises (30 each side) *Rx+ use...

Featured / 08.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upPart A100 Weighted Sit Ups (plate) (Time)100 Weighted Sit Ups for Time (15/10 plate)Part BMetcon (Time)5 Rounds for Time -10 Pull-Ups -15 Hand Release Push Ups -500m Row...

Featured / 07.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upPart AMetcon (Time)10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) 200m Run *run after each set of thrustersPart BPost-wod core Tabata- hollow holds Tabata- v ups...

Featured / 07.10.2014

Main - SportView Public WhiteboardWarm-upPart A10 Mins of Muscle Up ProgressionsPart BMetcon (AMRAP - Rounds and Reps)15 min AMRAP -15 cal row -12 box jump overs (24/20) -9 KB Swings (24/16)Part BPost-wod core Tabata- hollow holds Tabata- v ups...

Featured / 06.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)50 Rounds For Time -1 Burpee -2 Air Squats -3 Slam Balls *Every 4 Mins, hold :30 plankPart CPost-wod core -60 sec plank -100 bicycles -50 sit ups -100 bicycles -60 sec plank...

Featured / 06.10.2014

Main - SportView Public WhiteboardWarm-upPart AMetcon (Time)5 RFT -6 hspu -8 front squats (135/95) -10 ttb -12 dead lifts (135/95)Part BPost-wod core -60 sec plank -100 bicycles -50 sit ups -100 bicycles -60 sec plank...

Featured / 03.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upPart A3 Cycles - :30 Hollow Hold, :30 Plank Hold, :30 RestPart BMetcon (AMRAP - Rounds and Reps)15 min AMRAP -20 cal row -15 box jump overs (24/20) -10 wall balls...

Featured / 02.10.2014

Main - Basic TrainingView Public WhiteboardWarm-upPart AEMOM for 10 Minutes…Snatch OHS Complex -1 Snatch Grip Deadlift -1Hang Power Snatch -1 OHS *Athletes should start with empty bar and progress as needed up to working weight of (75/55) if form allowsPart BMetcon (Time)3 Rounds For Time: -12 Power Snatches (75/55) -9 OHS...

Featured / 02.10.2014

Main - SportView Public WhiteboardWarm-upPart A8 Min EMOM: 30 Hollow Hold, :30 RestPart BMetcon (AMRAP - Reps)EMOM climb a ladder of KBS by intervals of 2 -2 the first minute -4 the second minute -6 the third minute etc...

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 / 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 / 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 / 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...