The WOD

Featured / 01.09.2014

Main - Basic TrainingView Public WhiteboardMetconRun For Ret! (Time)15 Dead lifts (body weight) 800m run 15 push ups 800m run 15 burpees 800m run 15 push ups 800m run 15 burpees 800m run 15 push ups 800m run 15 burpees finish remainder of 5k back inside, then...

Featured / 30.08.2014

Main - Basic Training- In teams of 2, row 5,000 meters. - One rower per team. - Partners switch off every 500 M. - Partner A will complete 15 slam balls, THEN max rep sit-ups in time that partner B rows. **Score for 5K time and total sit-ups.View Public WhiteboardMetcon...

Featured / 26.08.2014

Main - SportView Public WhiteboardWarm-upGymnasticsMuscle-Up Transitions (10 mins)MetconMetcon (AMRAP - Reps)18 MIN AMRAP 50 kb swings (24/16) 40 wall balls (20/14) 30 box jump overs (24/20) 20 TTB 10 Muscle Ups *Sub 1 burpee chest to bar pull up for 1 muscle up * Score total reps...

Featured / 25.08.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 cycles: :50 seconds Sit-Ups, 10 seconds rest :50 seconds V-Ups, 10 seconds rest *Score total repsPart BMetcon (Time)7 Rounds -200m run -10 Box Jumps (24/20) -15 Goblet Squats (24kg/16kg)...

Featured / 25.08.2014

Main - SportView Public WhiteboardWarm-upMovement Prep 263m run 30 air squats 30 ground to overhead 30 torso rotations 90 sec couch stretch (each side)WeightliftingThe CrossFit Total (Total Weight)Take 30-35 minutes to lift...

Featured / 23.08.2014

Main - Basic TrainingView Public WhiteboardMetconMetcon (Time) In teams of 4, complete: 400m Run 50 tire flips 7,500 lbs of sled pushes 50 tire flips 400m run **sled pushes will be completed in 100ft intervals...

Featured / 21.08.2014

Main - Basic TrainingView Public WhiteboardWarm-upDynamic WarmupMetconMetcon (AMRAP - Reps)"Fight Gone 30" 30 Minute AMRAP of 20 Wall Ball Shots (20/12) 20 SDHP 20 Box Jumps (20) 20 Push Press (75/55) 20 Calorie Row...

Featured / 19.08.2014

Main - SportView Public WhiteboardWarm-upGymnastics7 Mins of TTB ProgressionsMetconMetcon (Time)In 10 Mins complete -50 TTB *EMOM complete 20 Double UndersMetcon (Distance)10 min AMRAP Row for total meters...