The WOD

Featured / 24.07.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM, Ascend ladder of Shoulder to Overhead 1,2,3, etc.. until you cannot complete reps in 1 minute. Rx weight is your 1RM strict press *Score total repsPart BMini Boat Race (Time)3 RFT 250m Row 200m RunThe CrossFit Total (Total Weight)WE...

Featured / 20.07.2014

Main - Basic TrainingView Public WhiteboardPart ACatalyst Warm UpPart BMetcon (AMRAP - Reps)"Hope" 12 Minute AMRAP -50 Air Squats -30 Push-Ups -15 Pull-Ups *Score total repsPart C15x50m Sprints, walk back (Back door to 35mph sign is 50m)...

Featured / 18.07.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetcon (AMRAP - Reps)5 consecutive cycles: -30 secs weighted sit-ups (behind neck) (15#/10#) - 1 minute of double unders *Score total reps of sit-ups and DUsMetconMetcon (Calories)For 15 Minutes, alternate between: 30 seconds max effort row 30 seconds recovery row *Record total caloriesMetconMetcon (Time)For Time: 30...

Featured / 18.07.2014

Main - SportView Public WhiteboardWarm-up400m Run 30 lunge pass throughs 90 sec lat stretch 30 buddy squatsGymnastics10 Minutes to practice: -wall walks -shoulder touches OR -handstand walkMetconMetcon (Time)3 RFT: 60 Double Unders 30 Wallballs (20/14) 10 HSPU (1 abmat)...

Featured / 16.07.2014

Main - Basic TrainingView Public WhiteboardHang Power Clean ClinicPart AMetcon (AMRAP - Reps)EMOM for 20 minutes: Evens : 5 Hang Power Cleans (115/85) Odds: 45 seconds of wall ball shots (20/14) * Score total wall ball shotsPart BConditioning - 10x100m Sprints, walk back and repeat...

Featured / 16.07.2014

Main - SportView Public WhiteboardWarm-up-200m run (high knees down, butt kicks back) -5.4.3.2.1 Push-Up Hamstring stretch -30 lunge pass throughsGymnastics(10 Mins) Muscle-Up ProgressionsPart A5 Min EMOM -20 Seconds L-sit hold on pull up bar -40 Seconds RestPart BMetcon (Time)25-20-15-10-5 KBS (24/16) 5-10-15-20-25 Pull Ups...

Featured / 14.07.2014

Main - Basic TrainingView Public WhiteboardMini Kipping Pull-Up Clinic Hollow and Superman Positions Transfer & practice on barPart AMetcon (AMRAP - Rounds and Reps)AMRAP in 15 minutes 5 Pull-Ups 10 Burpees 15 KB Swings (24/16)Part BTo be completed after metcon: 10 x 50m sprints, walk back...

Featured / 14.07.2014

Main - SportView Public WhiteboardWarm-up400m run 30 lunge pass throughs 90 sec lat stretchGymnastics10 mins of muscle-up progressionsMetconMetcon (Time)5 Power Cleans 10 Burpees over the bar 5 Hang Squat Cleans 10 Burpees over the bar **Female Weight Options (85/105/125) **Male Weight Options (135/165/185) All athletes competing this weekend must do workout (For Scoring...

Featured / 12.07.2014

Main - Basic TrainingThree mini- AMRAPS to be completed in teams of 2. Both teammates will be working at a time within each AMRAP, one per exercise.View Public WhiteboardPart AClean and Jerk Clinic (No Measure)Part BMetcon (AMRAP - Reps)6 minute AMRAP Max Rep Partner Medball-toss sit-ups...