The WOD

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)...

Featured / 11.05.2014

Main - Basic Training View Public Whiteboard Metcon Metcon (Time) 1 Run Mile, Then: 50 Cal Row 50 Double Unders 50 Weighted Sit Ups (15/10) 100 Air Squats 50 Weighted Sit Ups 50 Double Unders 50 Cal Row *30 Minute Cap, If You complete the entire workout your score is 400 reps, note the time you finished*...

Featured / 11.05.2014

Main - Sport View Public Whiteboard Weightlifting Back Squat (6 @ 80%, 3 @ 85%, AMRAP 90%) Min 0: 6 Reps, Min 3: 3 Reps Min 6: AMRAP Metcon Metcon (Time) 21-15-9 (For Time) Power Snatch (95/65) Wall Balls (20/14) Chest To Bar Pull Ups ...

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 - 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 / 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 / 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 / 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) ...