The WOD

Featured / 28.04.2014

Main - SportView Public WhiteboardBack Squat (5 x 3 @ 85% Every 2 Minutes)Metcon (Time)50 g2oh (45/35) Barbell below the knee 100 DU 10 TTB 25 g2oh (95/65) 75 DU 20 TTB 10 g2oh (135/95) 50 DU 30 TTB * 20 Min Cap...

Featured / 26.04.2014

Main - Basic TrainingView Public WhiteboardMetconWittman (Time)Seven rounds: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box Post total time.U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade...

Featured / 25.04.2014

Main - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunPart BMetcon (AMRAP - Reps)AMRAP in 20 Minutes -200m Run -Max "Unbroken" Double Unders *Score for Total DU's...

Featured / 25.04.2014

Main - SportView Public WhiteboardWarm-upSnatch Prep *All Done With PVC* -20 Straight Arm Shrugs -20 Muscle Snatches -20 OHS -20 Snatch Pull-UndersWeightliftingMetcon (Weight)12 Min EMOM Snatch Complex -Deadlift (Snatch Grip) -High Hang -Above Knee -Hover (2 Inches) *Begin @ 50% of 1RM *Add 10# Every 2 Mins *Only advance if form is perfectMetconMetcon (Time)Masters...

Featured / 24.04.2014

Main - SportView Public WhiteboardMobilityPart AMetcon (Time)100 Weighted Sit-Ups (15/10)Part BMetcon (Time)3 Rounds: 400m Run with Plate (45/25) 200 ft Overhead Walking Lunge (45/25) *complete work outside, use black plates only...

Featured / 24.04.2014

Main - Basic TrainingView Public WhiteboardMobilityPart AMetcon (Time)100 Weighted Sit-Ups (15/10)Part BMetcon (Time)3 Rounds: 400m Run with Plate (45/25) 200 ft Overhead Walking Lunge (45/25) *complete work outside, use black plates only...

Featured / 23.04.2014

Main - SportView Public WhiteboardWarm-upDynamic Warm UpWeightliftingBack Squat (5 x 5 @ 80%)*Every 3 minutes, do a set of 5 for 5 total sets.MetconMetcon (Time)"The Deuce" For Time: -800m Run -50 Back Squats (95/65) -800m Run -35 s2oh (95/65) -800m Run -20 Squat Cleans (95/65) -800m Run...

Featured / 22.04.2014

Main - SportView Public WhiteboardWarm-upMetcon (AMRAP - Reps)ABS Gauntlet (Tabata Format) V-Ups, Reach Throughs, Knees 2 ChestWeightliftingClean and Jerk Clinic (10 Mins)MetconFore! (AMRAP - Reps)In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of burpees Log...

Featured / 22.04.2014

Main - SportView Public WhiteboardWarm-upABS GAUNTLET (TABATA Format)WeightliftingClean and Jerk ClinicMetconFore! (AMRAP - Reps)In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of burpees Log total repsRx Weight is (135/95)...

Featured / 22.04.2014

Main - Basic TrainingView Public WhiteboardWarm-upMetcon (AMRAP - Reps)ABS Gauntlet (Tabata Format) -V-Ups, Reach Throughs, Knees 2 ChestWeightliftingClean and Jerk Clinic (10 mins)MetconFore! (AMRAP - Reps)In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of...

Featured / 21.04.2014

Warm-up -263m Run -30 Pass Throughs -50 Banded OHS (25 @ knee, 25 @ ankle) Part A: 1 Attempt Max Unbroken Wall Ball Shots (20/14) Part B: Masters Qualifier Event 4 75 Pull-Ups 100 Wall Ball Shots (14/10) Results...

Featured / 17.04.2014

Main - Basic Training Metcon (AMRAP - Reps) 5 Cycles of: 45 seconds Work/ 15 Seconds Rest
Power Snatch M#75/W#55 45 seconds Work/ 15 Seconds Rest
Lunge Steps Metcon (AMRAP - Reps) In 4 minutes, Run 400 M. With remaining time, max reps: Round 1: Row for Cal Round 2: Push-Press (M#75/W#55) Round 3: Row for...