The WOD

Featured / 16.07.2014

Main - SportView Public WhiteboardWarm-up-200m run (high knees down, butt kicks back) -5.4.3.2.1 Push-Up Hamstring stretch -30 lunge pass throughsGymnastics(10 Mins) Muscle-Up ProgressionsPart A5 Min EMOM -20 Seconds L-sit hold on pull up bar -40 Seconds RestPart BMetcon (Time)25-20-15-10-5 KBS (24/16) 5-10-15-20-25 Pull Ups...

Featured / 16.07.2014

Main - Basic TrainingView Public WhiteboardHang Power Clean ClinicPart AMetcon (AMRAP - Reps)EMOM for 20 minutes: Evens : 5 Hang Power Cleans (115/85) Odds: 45 seconds of wall ball shots (20/14) * Score total wall ball shotsPart BConditioning - 10x100m Sprints, walk back and repeat...

Featured / 14.07.2014

Main - SportView Public WhiteboardWarm-up400m run 30 lunge pass throughs 90 sec lat stretchGymnastics10 mins of muscle-up progressionsMetconMetcon (Time)5 Power Cleans 10 Burpees over the bar 5 Hang Squat Cleans 10 Burpees over the bar **Female Weight Options (85/105/125) **Male Weight Options (135/165/185) All athletes competing this weekend must do workout (For Scoring...

Featured / 14.07.2014

Main - Basic TrainingView Public WhiteboardMini Kipping Pull-Up Clinic Hollow and Superman Positions Transfer & practice on barPart AMetcon (AMRAP - Rounds and Reps)AMRAP in 15 minutes 5 Pull-Ups 10 Burpees 15 KB Swings (24/16)Part BTo be completed after metcon: 10 x 50m sprints, walk back...

Featured / 12.07.2014

Main - Basic TrainingThree mini- AMRAPS to be completed in teams of 2. Both teammates will be working at a time within each AMRAP, one per exercise.View Public WhiteboardPart AClean and Jerk Clinic (No Measure)Part BMetcon (AMRAP - Reps)6 minute AMRAP Max Rep Partner Medball-toss sit-ups...

Featured / 09.07.2014

Main - SportView Public WhiteboardWarm-up400m Run 30 Lunge Pass Throughs 90 Sec Front Rack with PVC Squat Stretch, Hold Toes 10 RepsWeightliftingPower Clean (15 Mins to find 1 RM Power Clean)MetconCrossFit Games Open 11.5 (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball...

Featured / 09.07.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)4 Minutes Max Effort: Behind the Neck Weighted Sit-UpsPart BMetcon (Time)5 Rounds 250m Row 200' Lunge * To be completed outside...

Featured / 08.07.2014

Main - Basic TrainingView Public WhiteboardMetconCrossFit Games Open 14.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing...

Featured / 07.07.2014

Main - SportView Public WhiteboardWarm-upRun 400m then shoulder mobility: -30 Lunge Pass Throughs - Lacrosse ball 90 seconds each side - Keg Stretch 3 minsWeightliftingStrict Press (15 mins to warm up and find 1RM )MetconMetcon (AMRAP - Reps)10 Min AMRAP - 5 S2OH (115/75) - 10 DL (115/75) - 15...

Featured / 07.07.2014

Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Athletics Standard Warm-UpMetconMetcon (AMRAP - Reps)In 5 minutes, Run 800m With remaining time max reps: Rd 1 - Row for calories Rd 2 - Wall Ball Shots (20/14) Rd 3 - Row for Calories Rd 4 - Wall Ball Shots *Rest 1 minute between...

Featured / 03.07.2014

Main - Basic TrainingView Public WhiteboardWarm-upDynamic Movement PrepMetconThe Ghost (AMRAP - Reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score...

Featured / 02.07.2014

Main - SportView Public WhiteboardWeightliftingMetcon (AMRAP - Rounds)"Death by Bench Press" *Use 50% of 1rm bench pressMetconMetcon (Time)30 burpee box jumps (24/20) 400m run 30 burpee box jumps (24/20)...