The WOD

Featured / 06.05.2014

Main - SportView Public WhiteboardWeightliftingBench Press (15 Mins to Find 1 RM Bench Press)MetconMetcon (Time)In Teams of 2, complete 3 Rounds For Time: -500m Row -15 Bench Press (135/95) -20 Push Ups *Partners alternate rounds (partners spot bench press), each partner completes 3 Rounds.*...

Featured / 06.05.2014

Main - SportView Public WhiteboardPart AMetcon (Time)5 Rounds for Time: -12 Deadlift (#95/#65) -9 Hang Power Clean -6 Push Jerk (10 Min Cap)GymnasticsPull-Up ClinicPart BMetcon (AMRAP - Rounds and Reps)12 Min AMRAP: 40 Double Unders 10 Pull-Ups...

Featured / 06.05.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (Time)5 Rounds for Time: -12 Deadlift (#95/#65) -9 Hang Power Clean -6 Push Jerk (10 Min Cap)GymnasticsPull-Up ClinicPart BMetcon (AMRAP - Rounds and Reps)12 Min AMRAP: 40 Double Unders 10 Pull-Ups...

Featured / 05.05.2014

Main - SportView Public WhiteboardWarm-upDynamic Warm UpPart ABack Squat (5x2 @ 90% *perform sets every 2 mins*)Part BMetcon (Time)20 Minute Running clock, Complete 5 Rounds: -400m Run -20 Back Squats (115/75) ...

Featured / 05.05.2014

Main - Basic TrainingView Public WhiteboardPart A500m Row (Time)Max Effort 500m RowPart BMetcon (AMRAP - Reps)Complete as many reps as possible in 3 Mins, 5 Mins, & 7 Mins *1 Min Rest Between Rounds *Score is the total reps of all rounds 30 Cal Row 20 Slam Balls ...

Featured / 02.05.2014

Main - Basic TrainingView Public WhiteboardPart A10 Cycles: 30 Seconds Max Effort Row 30 Seconds RecoveryPart BMetcon (Time)In 10 Mins or Less, Complete: 4 Rounds: 15 KB Swings (24/16) 200M Run Rest 2 MinsMetcon (Time)In 10 Mins or Less, Complete: 4 Rounds: 15 Box Jumps 20" 200M Run...

Featured / 01.05.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (Time)200 Partner Sit Ups for Time -Same Gender Teams -Males use 20# Wall Ball -Females use 14# Wall Ball -Ball is transferred every repPart BMetcon (Time)*In Teams of 2: -2k Row (Switch every 250m) -100 Slam Balls (30/20) -75 Squats to Slam Ball -50 Slam Ball...

Featured / 01.05.2014

Main - SportView Public WhiteboardPart AMetcon (Time)200 Partner Sit Ups for Time -Same Gender Teams -Males use 20# Wall Ball -Females use 14# Wall Ball -Ball is transferred every repPart BMetcon (Time)*In Teams of 2: -2k Row (Switch every 250m) -100 Slam Balls (30/20) -75 Squats to Slam Ball -50 Slam Ball Burpees -263m...

Featured / 30.04.2014

Main - SportView Public WhiteboardDynamic Warm-UpPart AHang Clean Complex (Clean DL, High Hang, Above Knee, Hover (2 inches))Start at 50% of 1RM, go up 10#'s every 2 minutes for 16 minutes total.Part BMetcon (AMRAP - Reps)3 Rounds: 20 Wall Ball Shots (20/14) 20 Box Jumps 20 S2OH (115/75) 20...