The WOD

Featured / 24.06.2014

Main - Basic TrainingView Public WhiteboardMetconTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score...

Featured / 23.06.2014

Main - Basic TrainingView Public WhiteboardPart AOverview of movements using empty barPart BMetcon (AMRAP - Rounds and Reps)In 22 Minutes, Complete as many rounds and reps as possible of: 5 Thrusters (95/65) 7 Hang Power Cleans 9 SDHP **At 10 minute mark, run 400m...

Featured / 23.06.2014

Main - SportView Public WhiteboardMovement PrepPart ABench Press (5x5 @85% *Perform lifts every 2 mins)Part BMetcon (Time)1 Mile Run -rest 2 mins 800m Run -rest 2 mins 400m Run -rest 2 mins 200m Run -rest...

Featured / 20.06.2014

Main - SportView Public WhiteboardSnatch Balance Warm UpPart ASnatch Balance (1 Snatch Balance + 2 OHS)Performed 10 Mins EMOM *Suggested weights (115/75) (95/65)Part BMetcon (AMRAP - Reps)17 Min AMRAP 10 Hang Squat Snatches (95/65) 20 HSPU (1 abmat) 30 TTB 40 Air Squats 50 Cal Row...

Featured / 20.06.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (Time)400m Farmer's Carry (24/16) (one kb in each hand)Part BMetcon (Time)1 Mile Run then: 10 Burpees 20 Box Jumps (24/20) 30 KB Swings (24/16) 40 Lunge Steps (20 per leg) 50 Push Ups *17 Minute CapMetcon (AMRAP - Reps)If you get Capped out on metcon,...

Featured / 18.06.2014

Main - SportView Public WhiteboardMovement Prep / Shoulder MobilityWeightliftingBench Press (In Pairs:)1x8 @75 % 1x6 @ 80% 1x4 @ 85% AMRAP 90% *record amrap weight and repsMetconMetcon (No Measure)In rounds of 3,5, and 7 minutes : 500m Row 10 Burpees 20 Box Jumps 30 KB Swings (24/16) 40 Double Unders *Score total reps per round *Rest...

Featured / 18.06.2014

Main - Basic TrainingView Public WhiteboardPart AMobility Partner Quad SmashPart BMetcon (AMRAP - Rounds and Reps)In 17 Minutes, AMRAP: -9 Snatch Grip Dead Lifts (75/55) -6 Power Snatch -3 Overhead Squats *At 4 Mins, 10 Mins Run 400m...

Featured / 17.06.2014

Main - Basic TrainingView Public WhiteboardPart ACrossFit Games Open 12.1 (AMRAP - Rounds and Reps)7-Minute AMRAP of: Burpees to a 6" targetPart BMetcon (Time)3 Rounds For Time -400m Run - 25 Sandbag Back Squats (Black/Green) *15 Minute Cap...

Featured / 16.06.2014

Main - Basic TrainingView Public WhiteboardMobilityAnkle (You will need blue or green band)Part AMetcon (AMRAP - Rounds and Reps)Death By Slamballs (30/20) Minute 1- 2 reps Minute 2- 4 reps Minute 3- 6 reps ...

Featured / 16.06.2014

Main - SportView Public WhiteboardMobilityAnkle/Squat TherapyPart AFront Squat (5x5 @ 80% Perform Lifts Every 2 Minutes)Part BMetcon (Time)800m Run Then: -10,9,8,7,6,5,4,3,2,1 -Push Press (135/95) -Lunges (135/95) Then: 800m Run *Lunges from back rack, 2 steps is 1 rep on lunges*...

Featured / 14.06.2014

Main - Basic Training View Public Whiteboard Metcon Metcon (AMRAP - Reps) "The Hundred Games" 30 min AMRAP *In Teams of 2*: -100 KB Swings (24/16) -100 Sandbag Back Squats (black/green) -100 Cal Row -100 Push Ups -100 Partner Med Ball Sit-Ups (20/14) **Every 10 Mins complete 800m run (divided however team desires - 100m, 200m 400m...

Featured / 13.06.2014

Main - SportView Public WhiteboardMobilityFoot/AnklePart AHang Snatch (2 Hang Snatch Pulls and 1 Hang Squat Snatch)Perform lifts Every 2 Minutes for 10 minutes.Part BMetcon (Time)3 Rounds for Time; 10 OHS (135/95) 15 HSPU (1 abmat) 20 Pull-Ups...

Featured / 12.06.2014

Main - Basic TrainingView Public Whiteboard*Sport Classes : Sign into any basic class so we can generate ONE scoreboard for today's workout*Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" ...

Featured / 11.06.2014

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata: Russian Twists (15/10) Weighted Sit-Ups (15/10) Weighted Plank Holds (15/10)Part BTurn and Burn (AMRAP - Rounds and Reps)20 MIN AMRAP -200m Run -25 Double Unders...

Featured / 11.06.2014

Main - SportView Public WhiteboardPart AClean Complex: Every 2 mins for 10 mins: -2 Clean Pulls -1 Hang Power Clean -1 Squat CleanPart BMetcon (Time)21-15-9 400m Run Power Cleans (95/65) (115/75) (135/95) *Weight increases as reps decrease, must change weights on your own (1 bar)...

Featured / 10.06.2014

Main - Basic TrainingView Public WhiteboardMetconMetcon (AMRAP - Reps)5 Rounds: In 3 minutes or less complete: 400m run, then with remaining time: Round 1 - AMRAP Push Press (75/55) Round 2 - AMRAP Wall Balls (20/14) Round 3- AMRAP Box Jumps (24/20) Round 4- AMRAP SDHP (75/55) Round 5- AMRAP- Row...