The WOD

Featured / 26.09.2014

Main - SportView Public WhiteboardWarm-upWeightlifting7 min EMOM of the following complex -1 snatch grip dead lift -2 snatch high pulls -1 squat snatch *pulls and squat snatch done from above the knee *use 60% of 1rm snatch for complexMetconMetcon (Time)For Time 10-8-6-4-2 Hang Power Snatch (95/65) HSPU...

Featured / 24.09.2014

Main - SportView Public WhiteboardWarm-upWeightliftingDeadlift (15 Mins to work up to heavy double)MetconMetcon (Time)30 Deadlifts (135/95) -500m Row 20 Deadlifts (185/135) -750m Row 10 Deadlifts (225/155) -1000m Row...

Featured / 23.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upPart AEMOM for 10 Mins Clean and Jerk Complex -Deadlift -Hang Power Clean -Jerk *Use empty bar or LIGHT weightPart BGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#...

Featured / 22.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (2 Rounds for reps)TABATA of: Russian Twists (15/10) Weighted Sit-Ups *score reps for each movementMetconMetcon (Time)21-15-9 Russian KB Swings (32/24) Wall Balls (20/14) *Row 500m after each round...

Featured / 22.09.2014

Main - SportView Public WhiteboardWarm-upWeightliftingPush Press (15 Mins to find 1RM)MetconCrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Shoulder-to-Overhead, 115# / 75# 9 Toes-To-Bar...

Featured / 20.09.2014

Main - Basic TrainingView Public WhiteboardMetcon (Time)"Lumberjack 20-ish" -20 Deadlifts (#275/185) - 400m Run -20 Kettle Bell Swings (32kg/24kg) - 400m Run -20 Overhead Squats (#115/80) - 400m Run -20 Burpees - 400m Run -20 Chest-to-Bars - 400m Run -20 Box Jumps 24" - 400m Run -20 Squat Cleans (#90/60) - 400m Run...

Featured / 19.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)"Chipper" -60 cal row -50 air squats holding slam ball -40 box jumps (24/20) -30 overhead lunge steps with ball -20 mountain climbers (each leg) -10 ttb...

Featured / 18.09.2014

Main - SportView Public WhiteboardWarm-upMetcon5 Mins Double Unders (AMRAP - Reps)5 MIN AMRAP -Max Double UndersMetconMetcon (Time)800m Run "Annie" 50-40-30-20-10 -Double Unders -Sit-Ups 800m Run...

Featured / 17.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (2 Rounds for reps)TABATA Row for Calories Push Ups *Score each movement separatelyMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-ups...

Featured / 16.09.2014

Main - SportView Public WhiteboardMetconGymnasticsMetcon (No Measure)TABATA -Superman Holds -Hollow HoldsMetconNicole (AMRAP - Reps)20 minute AMRRAP -400m run -Max effort pull ups *score total pull ups...