The WOD

Featured / 02.06.2014

Main - SportView Public WhiteboardDynamic Warm UpPart A1-Mile Run (Time)Max Effort 1-Mile RunPart BMetcon (Time)50 Double Unders, then: 21-15-9 Chest to Bar Pull Ups KB Swings (32/24), Then: 50 Double Unders...

Featured / 01.06.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)5 Cycles: 15 Seconds Hand Release Push-Ups 45 Seconds Plank Hold *Score total HRPUPart BMetcon (Time)For Time: -800m Run -100 Sit-Ups -400m Run -75 Air Squats -200m Run -50 Burpees...

Featured / 29.05.2014

Main - Basic TrainingView Public WhiteboardMetconAlexander (Time)5 rounds for time of: 31 back squats, 135 lb. 12 power cleans, 185 lb. Suggested Scaled Weights (135/95) or (95/65) *Athletes may complete the workout in pairs using one bar...

Featured / 29.05.2014

Main - SportView Public WhiteboardMetconAlexander (Time)5 rounds for time of: 31 back squats, 135 lb. 12 power cleans, 185 lb. Suggested Scaled Weights (135/95) or (95/65) *Athletes may complete the workout in pairs using one bar...

Featured / 28.05.2014

Main - SportView Public WhiteboardDead lift / Shoulder Warm-UpPart ADeadlift (15 Mins To Find 3 Rep Touch and Go Max)Part BMetcon (AMRAP - Reps)12 Mins to Climb Ladder of: -3 Dead lifts (225/155) -3 HSPU (1 ab mat is Rx) *Ascend by multiples of 3 *Score Total Reps...

Featured / 28.05.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (Calories)5 Cycles: Row Max Effort 45 Seconds Recovery Row 15 Seconds Score total CaloriesMetconMetcon (Time)Every 5 Minutes for 25 Minutes -200m Run -20 Double Unders -15 Wall Ball Shots (20/14) *Route is 200m loop around buildings *Score is your FASTEST round, note other rounds in comment...

Featured / 26.05.2014

Main - Basic TrainingView Public WhiteboardPart AShoulder MobilityPart BMetcon (AMRAP - Reps)TABATA- Consecutive Intervals -Air Squats -V-Ups -KB Swings (24/16) -Weighted Sit Ups (15/10) -Slam Balls (30/20) *Score Total Reps...

Featured / 26.05.2014

Main - SportView Public WhiteboardWeightliftingPower Clean (Work Up to Heavy Double (12 Mins))Part AMetcon (Time)4x500m Row -1 Min Rest Between Sprints -Score Slowest TimePart BMetcon (Time)1 Attempt Max Effort Plank Hold...

Featured / 25.05.2014

Main - Basic TrainingView Public WhiteboardMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In memory of Navy Lieutenant Michael Murphy, 29, of...

Featured / 23.05.2014

Main - Basic TrainingView Public WhiteboardMetconMetcon (Time)Deck of Cards Hearts: Row for Calories Diamonds: Sandbag Back Squats Clubs: Thrusters M#65/W#45 Spades: Push Press M#65/W#45 Jokers: 400M Sandbag Run All Work Is Done Outside...

Featured / 21.05.2014

Main - SportView Public WhiteboardPart A7 Minute Sled PushPart BMetcon (AMRAP - Reps)5 Rounds In 3 Minutes, complete as many reps as possible of: 3 Deadlifts (185#/135#) 6 Push Ups 9 Air Squats *1 Minute rest between rounds *Score Total Reps...

Featured / 21.05.2014

Main - Basic TrainingView Public WhiteboardPart A7 Minute Sled PushPart BMetcon (AMRAP - Reps)5 Rounds In 3 Minutes, complete as many reps as possible of: 3 Deadlifts (185#/135#) 6 Push Ups 9 Air Squats *1 Minute rest between rounds *Score Total Reps...

Featured / 20.05.2014

Main - SportView Public WhiteboardDynamic Warm UpPart ABench Press (5x3 @ 80% *Perform sets every 2 mins)Part BMetcon (AMRAP - Reps)20 Minute AMRAP -50 Cal Row -40 Double Unders -30 Power Cleans (115/75) -20 TTB -10 Hang Squat Snatches (same bar)...