The WOD

Featured / 02.07.2014

Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Athletics Standard Warm UpMetconCindy XXX (AMRAP - Reps)Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats...

Featured / 01.07.2014

Main - SportView Public WhiteboardMetcon (No Measure)In 3, 5, 7 mins complete AMRAP of: -400m Run -10 Bodyweight deadlifts -20 Goblet Squats -30 KBS (24/16) -AMRAP Situps *Rest 1 min between rounds *Score total reps for each round separately*Metcon (AMRAP - Reps)ROUND 1 (3 MIN)Metcon (AMRAP - Reps)ROUND 2 ...

Featured / 01.07.2014

Main - Basic TrainingView Public WhiteboardMetcon (No Measure)In 3, 5, 7 mins complete AMRAP of: -400m Run -10 Bodyweight deadlifts -20 Goblet Squats (24/16) -30 KBS (24/16) -AMRAP Situps *Rest 1 min between rounds *Score total reps for each round separately*Metcon (AMRAP - Reps)ROUND 1 (3 MIN)Metcon (AMRAP - Reps)ROUND 2...

Featured / 30.06.2014

Main - SportView Public WhiteboardWarm-upMovement Prep 400m Run Squat Warm-Up/ hold toes (7x) 30 banded ankle squats Front Rack Stretch with bands (90 secs each)WeightliftingFront Squat1x10 @ 60% 1x10 @ 65% 1x10 @ 70% * Every 3 MinutesMetconMetcon (Time)15 Minute Running Clock Min 0-5 -21 Thrusters (95/65) -21 Pull-Ups Min 5-10 21 Snatches (95/65) 21 TTB Min 10-15 -21 Clean...

Featured / 30.06.2014

Main - Basic TrainingView Public WhiteboardPart ADouble Under ClinicPart BAnnie (Time)50-40-30-20-10 Double-unders Sit-upsRest 3 MinutesKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#*10 Minute Cap On Each Workout*...

Featured / 28.06.2014

Main - Basic TrainingView Public WhiteboardMetconMetcon (Time)Teams of 2 complete 4 rounds 400m run 50 s2oh (75/55) 50 box jumps (24/20) 50 sdlhp (75/55) One person works at a time Partition reps however you want, but both people must run and you can't do any barbell work until both people are back...

Featured / 27.06.2014

Main - Basic TrainingView Public WhiteboardPart ACatalyst Athletics Standard Warm Up (No Measure)Part BMetcon (AMRAP - Reps)3 Cycles of: In 6 Minutes Complete: 30 Burpees with remaining time AMRAP 10 weighted step ups 24" 10 slam balls #30/#20 rest 1 min in between rounds...

Featured / 27.06.2014

Main - SportView Public WhiteboardWarm-uphigh hamstring banded stretch 400m run 30 buddy squats inchworm down and backMetcon"Ham Sandwich" (Time)For Time: -50 wallballs (20/14) -25 deadlifts (225/155) -50 wallballs (20/14) *There is a catch...

Featured / 25.06.2014

Main - SportView Public WhiteboardMovement Prep -400m run -30 banded ankle overhead squats -90 sec wrist mob -90 sec front rack mobilityWeightliftingFront Squat (2x5 @80%, 1X3 @85%, AMRAP 90%)*Record reps and Weight of AMRAP @ 90%* *Perform lifts every 3 minsMetconMetcon (Time)21-15-9 TTB Burpee Box Jump Overs (24/20) Power Cleans (135/95)...

Featured / 25.06.2014

Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Athletics Standard Warm Up **Can be found on Youtube (5 mins 38 secs long) **MetconMetcon (Time)35 KB Swings (24/16) 50 Behind the Neck Weighted Sit-Ups 1 Mile Run 35 KB Swings 50 Behind the Neck Weighted Sit-Ups...

Featured / 24.06.2014

Main - Basic TrainingView Public WhiteboardMetconTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score...

Featured / 23.06.2014

Main - SportView Public WhiteboardMovement PrepPart ABench Press (5x5 @85% *Perform lifts every 2 mins)Part BMetcon (Time)1 Mile Run -rest 2 mins 800m Run -rest 2 mins 400m Run -rest 2 mins 200m Run -rest...

Featured / 23.06.2014

Main - Basic TrainingView Public WhiteboardPart AOverview of movements using empty barPart BMetcon (AMRAP - Rounds and Reps)In 22 Minutes, Complete as many rounds and reps as possible of: 5 Thrusters (95/65) 7 Hang Power Cleans 9 SDHP **At 10 minute mark, run 400m...

Featured / 20.06.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (Time)400m Farmer's Carry (24/16) (one kb in each hand)Part BMetcon (Time)1 Mile Run then: 10 Burpees 20 Box Jumps (24/20) 30 KB Swings (24/16) 40 Lunge Steps (20 per leg) 50 Push Ups *17 Minute CapMetcon (AMRAP - Reps)If you get Capped out on metcon,...

Featured / 20.06.2014

Main - SportView Public WhiteboardSnatch Balance Warm UpPart ASnatch Balance (1 Snatch Balance + 2 OHS)Performed 10 Mins EMOM *Suggested weights (115/75) (95/65)Part BMetcon (AMRAP - Reps)17 Min AMRAP 10 Hang Squat Snatches (95/65) 20 HSPU (1 abmat) 30 TTB 40 Air Squats 50 Cal Row...

Featured / 18.06.2014

Main - Basic TrainingView Public WhiteboardPart AMobility Partner Quad SmashPart BMetcon (AMRAP - Rounds and Reps)In 17 Minutes, AMRAP: -9 Snatch Grip Dead Lifts (75/55) -6 Power Snatch -3 Overhead Squats *At 4 Mins, 10 Mins Run 400m...

Featured / 18.06.2014

Main - SportView Public WhiteboardMovement Prep / Shoulder MobilityWeightliftingBench Press (In Pairs:)1x8 @75 % 1x6 @ 80% 1x4 @ 85% AMRAP 90% *record amrap weight and repsMetconMetcon (No Measure)In rounds of 3,5, and 7 minutes : 500m Row 10 Burpees 20 Box Jumps 30 KB Swings (24/16) 40 Double Unders *Score total reps per round *Rest...