The WOD

Featured / 17.06.2014

Main - Basic TrainingView Public WhiteboardPart ACrossFit Games Open 12.1 (AMRAP - Rounds and Reps)7-Minute AMRAP of: Burpees to a 6" targetPart BMetcon (Time)3 Rounds For Time -400m Run - 25 Sandbag Back Squats (Black/Green) *15 Minute Cap...

Featured / 16.06.2014

Main - SportView Public WhiteboardMobilityAnkle/Squat TherapyPart AFront Squat (5x5 @ 80% Perform Lifts Every 2 Minutes)Part BMetcon (Time)800m Run Then: -10,9,8,7,6,5,4,3,2,1 -Push Press (135/95) -Lunges (135/95) Then: 800m Run *Lunges from back rack, 2 steps is 1 rep on lunges*...

Featured / 16.06.2014

Main - Basic TrainingView Public WhiteboardMobilityAnkle (You will need blue or green band)Part AMetcon (AMRAP - Rounds and Reps)Death By Slamballs (30/20) Minute 1- 2 reps Minute 2- 4 reps Minute 3- 6 reps ...

Featured / 14.06.2014

Main - Basic Training View Public Whiteboard Metcon Metcon (AMRAP - Reps) "The Hundred Games" 30 min AMRAP *In Teams of 2*: -100 KB Swings (24/16) -100 Sandbag Back Squats (black/green) -100 Cal Row -100 Push Ups -100 Partner Med Ball Sit-Ups (20/14) **Every 10 Mins complete 800m run (divided however team desires - 100m, 200m 400m...

Featured / 13.06.2014

Main - SportView Public WhiteboardMobilityFoot/AnklePart AHang Snatch (2 Hang Snatch Pulls and 1 Hang Squat Snatch)Perform lifts Every 2 Minutes for 10 minutes.Part BMetcon (Time)3 Rounds for Time; 10 OHS (135/95) 15 HSPU (1 abmat) 20 Pull-Ups...

Featured / 12.06.2014

Main - Basic TrainingView Public Whiteboard*Sport Classes : Sign into any basic class so we can generate ONE scoreboard for today's workout*Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" ...

Featured / 11.06.2014

Main - SportView Public WhiteboardPart AClean Complex: Every 2 mins for 10 mins: -2 Clean Pulls -1 Hang Power Clean -1 Squat CleanPart BMetcon (Time)21-15-9 400m Run Power Cleans (95/65) (115/75) (135/95) *Weight increases as reps decrease, must change weights on your own (1 bar)...

Featured / 11.06.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata: Russian Twists (15/10) Weighted Sit-Ups (15/10) Weighted Plank Holds (15/10)Part BTurn and Burn (AMRAP - Rounds and Reps)20 MIN AMRAP -200m Run -25 Double Unders...

Featured / 10.06.2014

Main - Basic TrainingView Public WhiteboardMetconMetcon (AMRAP - Reps)5 Rounds: In 3 minutes or less complete: 400m run, then with remaining time: Round 1 - AMRAP Push Press (75/55) Round 2 - AMRAP Wall Balls (20/14) Round 3- AMRAP Box Jumps (24/20) Round 4- AMRAP SDHP (75/55) Round 5- AMRAP- Row...

Featured / 09.06.2014

Main - SportView Public WhiteboardDynamic Warm-UpPart ASplit Jerk (4x2 @85%, perform lifts every 2 mins (from rack))Part BMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP: -10 TTB -15 Box Jumps (24/20) -20 Wall Balls (20/14)...

Featured / 09.06.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)8 Minutes, EMOM complete: 10 Slam balls (30/20) AMRAP Sit-Ups w/ remaining time *Score Sit-UpsPart BMetcon (AMRAP - Reps)AMRAP in 20 Minutes -10 Cal Row -20 Goblet Squats (24kg/16kg) -20 KB Swings -10 Push-Ups *Every 5 mins run 200m *Score Total Reps (1 round is...

Featured / 07.06.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)For 8 Minutes, EMOM -5 Push Ups -10 Air Squats -15 Sit-Ups *With remaining time, max rep burpees *Score total burpeesPart BMetcon (Time)For Time: -500' Lunge -1500m Row -400' Lunge -1000m Row -300' Lunge -500m Row...

Featured / 04.06.2014

Main - SportView Public WhiteboardPart AHandstand Push-ups (1 attempt max HSPU (without coming off wall))Part BMetcon (No Measure)30 Minutes, EMOM, alternate between: Mins 0-10 -12/10 Cal Row, 12 burpees Mins 10-20 - 10/8 Cal Row, 10 burpees Mins...

Featured / 02.06.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Double Under Clinic *2 Attempts Max Unbroken Double Unders, score bestMetcon (Time)For Time: 2k Row 30 Front Squats (95/65) 1k Row 20 Front Squats...