The WOD

Featured / 25.05.2014

Main - Basic TrainingView Public WhiteboardMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In memory of Navy Lieutenant Michael Murphy, 29, of...

Featured / 23.05.2014

Main - Basic TrainingView Public WhiteboardMetconMetcon (Time)Deck of Cards Hearts: Row for Calories Diamonds: Sandbag Back Squats Clubs: Thrusters M#65/W#45 Spades: Push Press M#65/W#45 Jokers: 400M Sandbag Run All Work Is Done Outside...

Featured / 21.05.2014

Main - Basic TrainingView Public WhiteboardPart A7 Minute Sled PushPart BMetcon (AMRAP - Reps)5 Rounds In 3 Minutes, complete as many reps as possible of: 3 Deadlifts (185#/135#) 6 Push Ups 9 Air Squats *1 Minute rest between rounds *Score Total Reps...

Featured / 21.05.2014

Main - SportView Public WhiteboardPart A7 Minute Sled PushPart BMetcon (AMRAP - Reps)5 Rounds In 3 Minutes, complete as many reps as possible of: 3 Deadlifts (185#/135#) 6 Push Ups 9 Air Squats *1 Minute rest between rounds *Score Total Reps...

Featured / 20.05.2014

Main - SportView Public WhiteboardDynamic Warm UpPart ABench Press (5x3 @ 80% *Perform sets every 2 mins)Part BMetcon (AMRAP - Reps)20 Minute AMRAP -50 Cal Row -40 Double Unders -30 Power Cleans (115/75) -20 TTB -10 Hang Squat Snatches (same bar)...

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)...