The WOD

Featured / 09.07.2014

Main - SportView Public WhiteboardWarm-up400m Run 30 Lunge Pass Throughs 90 Sec Front Rack with PVC Squat Stretch, Hold Toes 10 RepsWeightliftingPower Clean (15 Mins to find 1 RM Power Clean)MetconCrossFit Games Open 11.5 (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball...

Featured / 08.07.2014

Main - Basic TrainingView Public WhiteboardMetconCrossFit Games Open 14.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing...

Featured / 07.07.2014

Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Athletics Standard Warm-UpMetconMetcon (AMRAP - Reps)In 5 minutes, Run 800m With remaining time max reps: Rd 1 - Row for calories Rd 2 - Wall Ball Shots (20/14) Rd 3 - Row for Calories Rd 4 - Wall Ball Shots *Rest 1 minute between...

Featured / 07.07.2014

Main - SportView Public WhiteboardWarm-upRun 400m then shoulder mobility: -30 Lunge Pass Throughs - Lacrosse ball 90 seconds each side - Keg Stretch 3 minsWeightliftingStrict Press (15 mins to warm up and find 1RM )MetconMetcon (AMRAP - Reps)10 Min AMRAP - 5 S2OH (115/75) - 10 DL (115/75) - 15...

Featured / 03.07.2014

Main - Basic TrainingView Public WhiteboardWarm-upDynamic Movement PrepMetconThe Ghost (AMRAP - Reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score...

Featured / 02.07.2014

Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Athletics Standard Warm UpMetconCindy XXX (AMRAP - Reps)Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats...

Featured / 02.07.2014

Main - SportView Public WhiteboardWeightliftingMetcon (AMRAP - Rounds)"Death by Bench Press" *Use 50% of 1rm bench pressMetconMetcon (Time)30 burpee box jumps (24/20) 400m run 30 burpee box jumps (24/20)...

Featured / 01.07.2014

Main - Basic TrainingView Public WhiteboardMetcon (No Measure)In 3, 5, 7 mins complete AMRAP of: -400m Run -10 Bodyweight deadlifts -20 Goblet Squats (24/16) -30 KBS (24/16) -AMRAP Situps *Rest 1 min between rounds *Score total reps for each round separately*Metcon (AMRAP - Reps)ROUND 1 (3 MIN)Metcon (AMRAP - Reps)ROUND 2...

Featured / 01.07.2014

Main - SportView Public WhiteboardMetcon (No Measure)In 3, 5, 7 mins complete AMRAP of: -400m Run -10 Bodyweight deadlifts -20 Goblet Squats -30 KBS (24/16) -AMRAP Situps *Rest 1 min between rounds *Score total reps for each round separately*Metcon (AMRAP - Reps)ROUND 1 (3 MIN)Metcon (AMRAP - Reps)ROUND 2 ...

Featured / 30.06.2014

Main - Basic TrainingView Public WhiteboardPart ADouble Under ClinicPart BAnnie (Time)50-40-30-20-10 Double-unders Sit-upsRest 3 MinutesKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#*10 Minute Cap On Each Workout*...

Featured / 30.06.2014

Main - SportView Public WhiteboardWarm-upMovement Prep 400m Run Squat Warm-Up/ hold toes (7x) 30 banded ankle squats Front Rack Stretch with bands (90 secs each)WeightliftingFront Squat1x10 @ 60% 1x10 @ 65% 1x10 @ 70% * Every 3 MinutesMetconMetcon (Time)15 Minute Running Clock Min 0-5 -21 Thrusters (95/65) -21 Pull-Ups Min 5-10 21 Snatches (95/65) 21 TTB Min 10-15 -21 Clean...

Featured / 28.06.2014

Main - Basic TrainingView Public WhiteboardMetconMetcon (Time)Teams of 2 complete 4 rounds 400m run 50 s2oh (75/55) 50 box jumps (24/20) 50 sdlhp (75/55) One person works at a time Partition reps however you want, but both people must run and you can't do any barbell work until both people are back...

Featured / 27.06.2014

Main - SportView Public WhiteboardWarm-uphigh hamstring banded stretch 400m run 30 buddy squats inchworm down and backMetcon"Ham Sandwich" (Time)For Time: -50 wallballs (20/14) -25 deadlifts (225/155) -50 wallballs (20/14) *There is a catch...

Featured / 27.06.2014

Main - Basic TrainingView Public WhiteboardPart ACatalyst Athletics Standard Warm Up (No Measure)Part BMetcon (AMRAP - Reps)3 Cycles of: In 6 Minutes Complete: 30 Burpees with remaining time AMRAP 10 weighted step ups 24" 10 slam balls #30/#20 rest 1 min in between rounds...

Featured / 25.06.2014

Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Athletics Standard Warm Up **Can be found on Youtube (5 mins 38 secs long) **MetconMetcon (Time)35 KB Swings (24/16) 50 Behind the Neck Weighted Sit-Ups 1 Mile Run 35 KB Swings 50 Behind the Neck Weighted Sit-Ups...

Featured / 25.06.2014

Main - SportView Public WhiteboardMovement Prep -400m run -30 banded ankle overhead squats -90 sec wrist mob -90 sec front rack mobilityWeightliftingFront Squat (2x5 @80%, 1X3 @85%, AMRAP 90%)*Record reps and Weight of AMRAP @ 90%* *Perform lifts every 3 minsMetconMetcon (Time)21-15-9 TTB Burpee Box Jump Overs (24/20) Power Cleans (135/95)...