The WOD

Featured / 15.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upCouch stretch and roll out calvesMetcon1-Mile Run (Time)Max Effort 1-Mile RunMetconThe Animal (Time)"The Animal" for time: 150 KB Swings (24/16)...

Featured / 15.09.2014

Main - SportView Public WhiteboardWarm-upWeightliftingFront Squat (15 Mins to work to heavy set of 3)MetconMetcon (Time)For Time: 60 Cal Row 50 Deadlifts 40 Front Squats 30 Power Cleans 20 Push Press 10 Power Snatch (115/75)...

Featured / 12.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetcon (Time)In Teams of 3: 150 Tire Strikes for TimeMetconMetcon (Time)In Teams of 3: 3 Rounds: 25 Tire Flips 400m Farmers Carry w/ KB's (24/16) **Tire Flips and Farmers Carry may be completed at the SAME TIME but you may not proceed to the next...

Featured / 12.09.2014

Main - SportView Public WhiteboardWarm-upMetconMetcon (AMRAP - Rounds and Reps)In Teams of 3: 20 MIN AMRAP: -60 Double Unders -40 Dead Lift (135/95) -20 TTB *1 person working *1 person resting *1 person running 200m * Score total reps...

Featured / 10.09.2014

Main - SportView Public WhiteboardWarm-upMovement PrepWeightliftingBack Squat (15 mins to work to a heavy set of 3)MetconMetcon (Time)20 Burpees, Then: 5 Rounds for time: - 5 Power Cleans (135/95) - 10 Lunge Steps (Back Rack) Then...

Featured / 10.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)3 Rounds For Time - 15 KB Swings (24/16) - 15 Box Jumps (24/20) - 15 alternating lunge steps - 15 Wall Ball Shots - 200m Run...

Featured / 09.09.2014

Main - Basic TrainingView Public WhiteboardMobilityT-Spine with lacrosse ballMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP -5 Thrusters (95/65) -7 Hang Power Cleans (95/65) -9 Sumo Deadlift High-Pull (95/65) *Record rounds and reps...

Featured / 08.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upRowing MechanicsPart B2k Row (Time)Max Effort 2k RowPart CMetcon (5 Rounds for reps)15 Minute Running Clock -1 Minute Air Squats -2 Minutes Double Unders -3 Minutes Push-Ups -4 Minutes Sit-Ups -5 Minutes Pull Ups *Score Each Movement Separately...

Featured / 08.09.2014

Main - SportView Public WhiteboardWarm-upMovement PrepWeightliftingPush Press (12 Mins to Work To Heavy Double (From Ground))MetconMetcon (Time)21-15-9 Push Press Front Squat Pull Ups (115/75)...

Featured / 05.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)-200m Run -30 Backsquats (95/65) -200m Run -30 Push Press (95/65) -200m Run -30 Thrusters (95/65) *Only use one barbell *Parking lot route...

Featured / 05.09.2014

Main - SportView Public WhiteboardWarm-upMetconMetcon (Time)In Teams of 3, for Time: -800m Farmers carry -10 Rope Climbs -800m Farmers carry -50 back squats -800m Farmers Carry -10 Rope Climbs*use sandbags for farmers carry and back squats...

Featured / 04.09.2014

Main - Basic TrainingView Public WhiteboardMobilityMetconMetcon (5 Rounds for reps)5 Cycles :45 Work, :15 Rest of each of the following: -Pull Ups -Row for Cal -Sit-Ups -KB Swings (24/14) -Row for Cal *Score each round separately for total reps...

Featured / 04.09.2014

Main - SportView Public WhiteboardWarm-upMetconMetcon (AMRAP - Rounds and Reps)In Teams of 3: 10 Min AMRAP -30 Double Unders -15 Power Snatches (75/55) ****REST TWO MINS, THEN***Metcon (Time)10 Rounds for Time -30 Double Unders -15 Power Snatches (75/55) *Score rounds and reps in part 1, time in part 2. One person works...

Featured / 03.09.2014

Main - Basic TrainingView Public WhiteboardWarm-upMovement PrepMetconThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesPower Cleans are (135/95) for Rx...