The WOD

Featured / 13.08.2014

Main - Basic TrainingView Public WhiteboardPart A8 Min AMRAP Team Sled Push (+50# on sled)Part BHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsPart C4x 200m sprints *Perform 1 sprint every 2 mins...

Featured / 12.08.2014

Main - SportView Public WhiteboardWarm-up400m run 30 pass throughs 90 sec shoulder/bicep stretch 90 t-spine swimGymnastics10 mins for handstand progressionsMetconMetcon (Time)"Handstand push up biathalon" 400m run 15 hspu 400m run 10 hspu 400m run 5 hspu *must be unbroken, every time sets break you must run 200m *sub strict press (115/75) for hspu as mod *25 min...

Featured / 11.08.2014

Main - SportView Public WhiteboardWarm-up400m run 30 lunge pass throughs 30 overhead squats 30 push jerks (above the head)Push JerkTake 12 mins to work up to a heavy push jerkMetcon (Time)Competition Wod #1 500m row buy in then...

Featured / 11.08.2014

Main - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)6 min EMOM -10 kbs + 5 goblet squats (24/16)Metcon (AMRAP - Reps)Complete 4 cycles of the following 4 min running clock -400m run -20 burpees -AMRAP slam balls *rest 1 min after each cycle *score total slam ballsMetcon (No Measure)EMOM for 8 mins -run 100m...

Featured / 08.08.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (Time)100 Sit-Ups For TimePart BMetcon (Calories)For 15 Minutes, alternate between: 30 seconds max effort row 30 seconds recovery rowPart CMetcon (Time)For Time: 30 Back Squats (#135/#95) 1 Mile Run...

Featured / 08.08.2014

Main - SportView Public WhiteboardWarm-up400m run 30 lunge pass throughs 30 good mornings 30 air squatsWeightliftingTake 12 mins to work up to a heavy deadliftDeadliftMetconMetcon (Time)9 deadlifts (225/155) 800m run 15 deadlifts (225/155) 400m run 21 deadlifts (225/155) 200m run...

Featured / 07.08.2014

Main - Basic TrainingView Public WhiteboardMetconMetcon (AMRAP - Reps)Tabata: -push press (75/55) -pull ups -push press (75/55) -pull ups -push press (75/55) *Rest 30 seconds between each tabata *Score total reps...

Featured / 07.08.2014

Main - SportView Public WhiteboardWarm-up400m run 90 sec pigeon stretch each leg 30 torso rotationsMetconMetcon (Time)L-sit face offs *record longest hold, everyone goes at least twice*MetconMetcon (Calories)20 min emom evens: 15/13 cal row odds: 10 burpees over the rower...

Featured / 06.08.2014

Main - SportView Public WhiteboardWarm-upMovement PrepWeightliftingFront Squat (12 Mins to work to heavy front squat)MetconMetcon (Time) For Time -21 front squats (115/75) -21 kbs (24/16) -400m run -15 front squats (115/75) -15 kbs (24/16) -400m run -9 front squats (115/75) -9 kbs (24/16) 400m run *20 min cap...

Featured / 05.08.2014

Main - SportView Public WhiteboardWarm-upSprints *Every 2 mins for 12 mins sprint 200mGymnastics10 mins of muscle up progressionsMetcon"2 minute drills" *Rest 1 min between AMRAPShspu: Metcon (AMRAP - Reps)2 min Amrap -HSPUpull : Metcon (AMRAP - Reps)2 min AMRAP -pull upsdu: Metcon (AMRAP - Reps)2 min AMRAP -double undersdips: Metcon...

Featured / 04.08.2014

Main - SportView Public WhiteboardWarm-upMovement prep -400m run -30 banded squats (knee) -banded side steps (ankle) -30 pass throughsWeightliftingBack Squat (4x5 @ 85%, lift every 2.5 minutes)MetconMetcon (AMRAP - Reps)"open test" 20 min AMRAP -50 wallballs -50 double unders -40 box jumps (24/20) -40 ttb -30 chest to bars -30 burpees -20 power cleans (145/100) -20 jerks (145/100) -10...

Featured / 04.08.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (Time)In 10 Minutes or Less complete: 5 Rounds 200 M Sand Bag Run 20 Russian KB Swings (24kg/16kg) Rest 2 MinutesMetcon (AMRAP - Rounds and Reps)In 10 Minutes AMRAP 10 Weighted Step Ups (20' box with sandbag) 20 Double UndersPart B10x100m sprints, walk back...

Featured / 02.08.2014

Main - Basic TrainingView Public WhiteboardMetconKlepto (Time)4 Rounds for time of: 27 Box Jumps, 24" 20 Burpees 11 Squat Cleans, 145#U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson,...

Featured / 31.07.2014

Main - SportView Public WhiteboardWarm-upMovement PrepGymnasticsMuscle-Up Progressions (10-15 mins)MetconMetcon (Time)Modified Mid-Line March 3 Rounds For Time 30 Wall Ball Shots (20/14) 30 Second Handstand Hold (Unbroken) 30 Overhead lunge steps (in place with wallball) *sub 3 wall walks for 30 second handstand hold if needed...

Featured / 31.07.2014

Main - Basic TrainingView Public WhiteboardPart AThruster / Pull-Up Skill workMetconMetcon (4 Rounds for reps)In 4 minutes, complete: -400m run -Max Reps pull ups Rest 1 minute In 4 minutes complete: 500m Row Max Rep Thrusters (75/55) Rest 1 Minute In 4 minutes, complete: -400m run -Max Reps pull ups Rest 1 minute In 4 minutes complete: 500m...

Featured / 30.07.2014

Main - SportView Public WhiteboardWarm-upRun 263m 30 pass throughs banded side steps banded ankle squatsWeightliftingClean (8@60%, 6@70%, 4@80%, 2@90%)*Lift every 3 mins*MetconMetcon (4 Rounds for time)20 minute running clock * every 5 mins complete...