The WOD

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...

Featured / 19.08.2014

Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Athletics Standard Warm UpPart A3 Rounds: -45 Seconds Work -15 Seconds Rest *Perform cycle for Strict Press (45/35), Back Squat (45/35) , Deadlift (95/65) *1 min transition between the different movementsPart BThe CrossFit Total (Total Weight)You will have 10 mins for each movement...

Featured / 18.08.2014

Main - Basic TrainingView Public WhiteboardPart A100 Burpees (Time)100 Burpees for TimePart B100 Wall Ball Shots (Time)100 Wall ball shots (20/14) *10 Minute CapPart C8x100m sprints. Sprint down walk back....

Featured / 15.08.2014

Main - Basic TrainingView Public WhiteboardMetconMetcon (Time)Teams of 3-4 400M Farmers Carry 150 Lunge Steps 100 Burpees 50 Ground to Overhead with Plate (M#45/W#25) 200M Farmers Carry Every 7 Minutes Complete a 200M Run (only 2 people can be working at a time)...

Featured / 15.08.2014

Main - SportView Public WhiteboardWarm-upWeightliftingTake 15 mins to warm up to heavy power snatchMetconCompetition Wod 3Metcon (Time)4 Rounds 7 power snatch (115/85) 14 burpees over the bar 14 TTB * 18 min cap...

Featured / 14.08.2014

Main - Basic TrainingView Public WhiteboardPart A100 Sit-Ups for Time (Time)Complete 100 Sit-Ups for TimePart BMetcon (AMRAP - Reps)In 20 Mins , complete 2k row then with remaining time ascend ladder: 3-6-9-12-15-18-21 Sumo Dead Lift High Pulls (75/55) Hand Release Push Ups *Score 2k row time AND reps2k Row...

Featured / 13.08.2014

Main - Basic TrainingView Public WhiteboardPart A8 Min AMRAP Team Sled Push (+50# on sled)Part BHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsPart C4x 200m sprints *Perform 1 sprint every 2 mins...

Featured / 12.08.2014

Main - SportView Public WhiteboardWarm-up400m run 30 pass throughs 90 sec shoulder/bicep stretch 90 t-spine swimGymnastics10 mins for handstand progressionsMetconMetcon (Time)"Handstand push up biathalon" 400m run 15 hspu 400m run 10 hspu 400m run 5 hspu *must be unbroken, every time sets break you must run 200m *sub strict press (115/75) for hspu as mod *25 min...

Featured / 11.08.2014

Main - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)6 min EMOM -10 kbs + 5 goblet squats (24/16)Metcon (AMRAP - Reps)Complete 4 cycles of the following 4 min running clock -400m run -20 burpees -AMRAP slam balls *rest 1 min after each cycle *score total slam ballsMetcon (No Measure)EMOM for 8 mins -run 100m...

Featured / 11.08.2014

Main - SportView Public WhiteboardWarm-up400m run 30 lunge pass throughs 30 overhead squats 30 push jerks (above the head)Push JerkTake 12 mins to work up to a heavy push jerkMetcon (Time)Competition Wod #1 500m row buy in then...

Featured / 08.08.2014

Main - SportView Public WhiteboardWarm-up400m run 30 lunge pass throughs 30 good mornings 30 air squatsWeightliftingTake 12 mins to work up to a heavy deadliftDeadliftMetconMetcon (Time)9 deadlifts (225/155) 800m run 15 deadlifts (225/155) 400m run 21 deadlifts (225/155) 200m run...

Featured / 08.08.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (Time)100 Sit-Ups For TimePart BMetcon (Calories)For 15 Minutes, alternate between: 30 seconds max effort row 30 seconds recovery rowPart CMetcon (Time)For Time: 30 Back Squats (#135/#95) 1 Mile Run...

Featured / 07.08.2014

Main - SportView Public WhiteboardWarm-up400m run 90 sec pigeon stretch each leg 30 torso rotationsMetconMetcon (Time)L-sit face offs *record longest hold, everyone goes at least twice*MetconMetcon (Calories)20 min emom evens: 15/13 cal row odds: 10 burpees over the rower...