The WOD

Featured / 16.05.2014

Main - Basic TrainingView Public WhiteboardMetconMetcon (Time)For Time In Teams of 2 : -400m Partner Slamball Toss (Parking Lot Route, 30#/20#) -100 Partner Sit-Ups with Med Ball (20#/14#) -50 Slurpees -800m Run (Both Partners Run Parking Lot route twice with slamball) -150 Air Squats...

Featured / 15.05.2014

Main - Basic TrainingView Public WhiteboardPart A1000m Row (Time)Max Effort 1000m RowPart BMetcon (AMRAP - Reps)3 Cycles Complete in 7 mins or less -400m Run 9-6-3 HRPU Pull-Ups Complete Max Rep Goblet Squats (24/16) with remaining time...

Featured / 13.05.2014

Main - SportView Public WhiteboardDynamic Warm UpPart ADeadlift (Min 0: 5@80%, Min 3: 3@85%, Min 6 AMRAP 90%)Score AMRAP Number and WeightPart BMetcon (Time)3 RFT: 60 Double Unders 30 Cal Row 15 Deadlifts (225/155)...

Featured / 11.05.2014

Main - Sport View Public Whiteboard Weightlifting Back Squat (6 @ 80%, 3 @ 85%, AMRAP 90%) Min 0: 6 Reps, Min 3: 3 Reps Min 6: AMRAP Metcon Metcon (Time) 21-15-9 (For Time) Power Snatch (95/65) Wall Balls (20/14) Chest To Bar Pull Ups ...

Featured / 11.05.2014

Main - Basic Training View Public Whiteboard Metcon Metcon (Time) 1 Run Mile, Then: 50 Cal Row 50 Double Unders 50 Weighted Sit Ups (15/10) 100 Air Squats 50 Weighted Sit Ups 50 Double Unders 50 Cal Row *30 Minute Cap, If You complete the entire workout your score is 400 reps, note the time you finished*...