The WOD

Featured / 07.08.2014

Main - Basic TrainingView Public WhiteboardMetconMetcon (AMRAP - Reps)Tabata: -push press (75/55) -pull ups -push press (75/55) -pull ups -push press (75/55) *Rest 30 seconds between each tabata *Score total reps...

Featured / 06.08.2014

Main - SportView Public WhiteboardWarm-upMovement PrepWeightliftingFront Squat (12 Mins to work to heavy front squat)MetconMetcon (Time) For Time -21 front squats (115/75) -21 kbs (24/16) -400m run -15 front squats (115/75) -15 kbs (24/16) -400m run -9 front squats (115/75) -9 kbs (24/16) 400m run *20 min cap...

Featured / 05.08.2014

Main - SportView Public WhiteboardWarm-upSprints *Every 2 mins for 12 mins sprint 200mGymnastics10 mins of muscle up progressionsMetcon"2 minute drills" *Rest 1 min between AMRAPShspu: Metcon (AMRAP - Reps)2 min Amrap -HSPUpull : Metcon (AMRAP - Reps)2 min AMRAP -pull upsdu: Metcon (AMRAP - Reps)2 min AMRAP -double undersdips: Metcon...

Featured / 04.08.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (Time)In 10 Minutes or Less complete: 5 Rounds 200 M Sand Bag Run 20 Russian KB Swings (24kg/16kg) Rest 2 MinutesMetcon (AMRAP - Rounds and Reps)In 10 Minutes AMRAP 10 Weighted Step Ups (20' box with sandbag) 20 Double UndersPart B10x100m sprints, walk back...

Featured / 04.08.2014

Main - SportView Public WhiteboardWarm-upMovement prep -400m run -30 banded squats (knee) -banded side steps (ankle) -30 pass throughsWeightliftingBack Squat (4x5 @ 85%, lift every 2.5 minutes)MetconMetcon (AMRAP - Reps)"open test" 20 min AMRAP -50 wallballs -50 double unders -40 box jumps (24/20) -40 ttb -30 chest to bars -30 burpees -20 power cleans (145/100) -20 jerks (145/100) -10...

Featured / 02.08.2014

Main - Basic TrainingView Public WhiteboardMetconKlepto (Time)4 Rounds for time of: 27 Box Jumps, 24" 20 Burpees 11 Squat Cleans, 145#U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson,...

Featured / 31.07.2014

Main - Basic TrainingView Public WhiteboardPart AThruster / Pull-Up Skill workMetconMetcon (4 Rounds for reps)In 4 minutes, complete: -400m run -Max Reps pull ups Rest 1 minute In 4 minutes complete: 500m Row Max Rep Thrusters (75/55) Rest 1 Minute In 4 minutes, complete: -400m run -Max Reps pull ups Rest 1 minute In 4 minutes complete: 500m...

Featured / 31.07.2014

Main - SportView Public WhiteboardWarm-upMovement PrepGymnasticsMuscle-Up Progressions (10-15 mins)MetconMetcon (Time)Modified Mid-Line March 3 Rounds For Time 30 Wall Ball Shots (20/14) 30 Second Handstand Hold (Unbroken) 30 Overhead lunge steps (in place with wallball) *sub 3 wall walks for 30 second handstand hold if needed...

Featured / 30.07.2014

Main - SportView Public WhiteboardWarm-upRun 263m 30 pass throughs banded side steps banded ankle squatsWeightliftingClean (8@60%, 6@70%, 4@80%, 2@90%)*Lift every 3 mins*MetconMetcon (4 Rounds for time)20 minute running clock * every 5 mins complete...

Featured / 29.07.2014

Main - Basic TrainingView Public WhiteboardPart ASkill work Sumo Dead Lift High Pull and Push PressPart BMetcon (AMRAP - Reps)"Fight Gone 30" 30 minute AMRAP 20 Wallball shots (20/14) 20 SDHP (75/55) 20 Box Jumps (20 inches) 20 Push Press (75/55) 20 Cal Row...

Featured / 29.07.2014

Main - SportView Public WhiteboardWarm-up2 Rounds: 200m run 30 lunge pass throughs 10 push upsGymnastics20 Front Raises 10 Side Raises 10 Side Raises 10 Front Raises *Repeat @ min 3Gymnastics10 Mins to complete 30 wall walks or 60 Shoulder Touches or 100 ft handstand walk *wall walks and shoulder touches EMOMMetconMetcon (AMRAP - Reps)TABATA KB Swings (24/16) Ring...

Featured / 28.07.2014

Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Warm upMetconMetcon (6 Rounds for reps)Tabata Cycles: Goblet Squats (24/16kg) Sit Ups (weighted 15#) Push Ups Sit Ups (no weight) Slam Balls (30/20) Sit Ups (weighted 15#) Score Total Reps each roundPart C20 x 50m sprints, walk back...

Featured / 28.07.2014

Main - SportView Public WhiteboardWarm-up400m run banded side steps 30 banded squats (around ankle) 30 pass throughsWeightliftingBack Squat (2x5@ 80 % 1x5 @85%, AMRAP 90%)Record AMRAP weight and repsMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups...

Featured / 25.07.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Rounds: 1 minute max double unders 30 seconds rest *Score total repsPart BMetcon (Time)3 Rounds 20 Box Jumps (24/20) 20 KB Swings (24/16kg) 50 Sit-Ups 20 Goblet Squats *Every 5 minutes lunge 100'...

Featured / 25.07.2014

Main - SportView Public WhiteboardWarm-up200m Run 30 lunge pass throughs 30 toe touches 2 mins keg stretchWeightliftingHang Snatch1 deadlift 1 snatch pull 1 snatch high pull 1 hang squat snatch *60 % of 1RMMetconCrossFit Games Open 13.3 (AMRAP - Rounds and Reps)12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups...