The WOD

Featured / 29.07.2014

Main - SportView Public WhiteboardWarm-up2 Rounds: 200m run 30 lunge pass throughs 10 push upsGymnastics20 Front Raises 10 Side Raises 10 Side Raises 10 Front Raises *Repeat @ min 3Gymnastics10 Mins to complete 30 wall walks or 60 Shoulder Touches or 100 ft handstand walk *wall walks and shoulder touches EMOMMetconMetcon (AMRAP - Reps)TABATA KB Swings (24/16) Ring...

Featured / 29.07.2014

Main - Basic TrainingView Public WhiteboardPart ASkill work Sumo Dead Lift High Pull and Push PressPart BMetcon (AMRAP - Reps)"Fight Gone 30" 30 minute AMRAP 20 Wallball shots (20/14) 20 SDHP (75/55) 20 Box Jumps (20 inches) 20 Push Press (75/55) 20 Cal Row...

Featured / 28.07.2014

Main - SportView Public WhiteboardWarm-up400m run banded side steps 30 banded squats (around ankle) 30 pass throughsWeightliftingBack Squat (2x5@ 80 % 1x5 @85%, AMRAP 90%)Record AMRAP weight and repsMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups...

Featured / 28.07.2014

Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Warm upMetconMetcon (6 Rounds for reps)Tabata Cycles: Goblet Squats (24/16kg) Sit Ups (weighted 15#) Push Ups Sit Ups (no weight) Slam Balls (30/20) Sit Ups (weighted 15#) Score Total Reps each roundPart C20 x 50m sprints, walk back...

Featured / 25.07.2014

Main - SportView Public WhiteboardWarm-up200m Run 30 lunge pass throughs 30 toe touches 2 mins keg stretchWeightliftingHang Snatch1 deadlift 1 snatch pull 1 snatch high pull 1 hang squat snatch *60 % of 1RMMetconCrossFit Games Open 13.3 (AMRAP - Rounds and Reps)12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups...

Featured / 25.07.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Rounds: 1 minute max double unders 30 seconds rest *Score total repsPart BMetcon (Time)3 Rounds 20 Box Jumps (24/20) 20 KB Swings (24/16kg) 50 Sit-Ups 20 Goblet Squats *Every 5 minutes lunge 100'...

Featured / 24.07.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM, Ascend ladder of Shoulder to Overhead 1,2,3, etc.. until you cannot complete reps in 1 minute. Rx weight is your 1RM strict press *Score total repsPart BMini Boat Race (Time)3 RFT 250m Row 200m RunThe CrossFit Total (Total Weight)WE...

Featured / 20.07.2014

Main - Basic TrainingView Public WhiteboardPart ACatalyst Warm UpPart BMetcon (AMRAP - Reps)"Hope" 12 Minute AMRAP -50 Air Squats -30 Push-Ups -15 Pull-Ups *Score total repsPart C15x50m Sprints, walk back (Back door to 35mph sign is 50m)...

Featured / 18.07.2014

Main - SportView Public WhiteboardWarm-up400m Run 30 lunge pass throughs 90 sec lat stretch 30 buddy squatsGymnastics10 Minutes to practice: -wall walks -shoulder touches OR -handstand walkMetconMetcon (Time)3 RFT: 60 Double Unders 30 Wallballs (20/14) 10 HSPU (1 abmat)...

Featured / 18.07.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetcon (AMRAP - Reps)5 consecutive cycles: -30 secs weighted sit-ups (behind neck) (15#/10#) - 1 minute of double unders *Score total reps of sit-ups and DUsMetconMetcon (Calories)For 15 Minutes, alternate between: 30 seconds max effort row 30 seconds recovery row *Record total caloriesMetconMetcon (Time)For Time: 30...