The WOD

Featured / 27.03.2014

Part A: Dynamic Warm Up   Part B: 10 min EMOM 25 Double Unders ME KBS (24/16) *Score total KBS   Part C: In teams of 2-3 3 RFT: 20 tire flips 30 pull ups 40 slurpees 400m run *all 3 people jump through tire after flip *Partition reps however
Featured / 26.03.2014

Part A: Dynamic Warm Up   Part B: Front Squats minute 0 do 5 reps @75% minute 2 do 4 reps @80% minute 4 do 3 reps @85% minute 6 do 2 reps @90% minute 8 do 1 rep @95%   Part C: Push Press minute 15 do 8 reps @75% minute 18 do 6 reps @80% minute 21 do 4 reps @85% minute 24 do 3 reps @90% minute 27 do 2 reps @95%   Part D: From Competitors Wod "Sherwood Special" 2 RFT: 400m run 40 thrusters (75/55)
Featured / 25.03.2014

Part A: Deadlift Workshop Part B: Team Workout In 22 Minutes Deadlift 5,000 LBS with the remaining time AMRAP 200 Meter Row Max Rep #45 Front Squats After every 100 Front Squats/ Deadlift another 5,000 LBS Team score for total Front Squat reps (Each completed 200M Row counts as 1 Rep added to total score)   Teams are allowed 1 bar Teams must strip and build bar during WOD Bar can NOT touch ground until 100 reps are met Team Penalty for bar touching ground= 10 Burpees per team member Teams are a min of 2 ppl and a max of 3 ppl 1 Team member must be on row at all times during Front Squats

Featured / 25.03.2014

Part A: Dynamic Warm Up   Part B: 2 minute push up test rest 1 min then 2 minute sit up test   *score sit ups and push ups   Part C: Partner Workout 3 sets of: 3 RFT 200m run 8 burpees *partner 2 starts when partner 1 finishes round *each partner will complete 9 rounds total
Featured / 24.03.2014

Part A: Dynamic Warm Up   Part B: Snatch Pulls minute 0 do 5 reps @ 70% minute 2 do 5 reps @ 75% minute 4 do 5 reps  @ 80%   Part C: Back Squats minute 9 do 10 reps @ 65% minute 12 do 8 reps @ 70% minute 15 do 6 reps @ 75% minute 18 do 4 reps @ 80% minute 21 do 3 reps @ 85% minute 24 do 2 reps @ 90%   Part D: Open Wod 14.4
Featured / 22.03.2014

Teams of 2-3 6 minutes for Max Reps at each station Tire Flips 30 seconds rest 25' Prowler Push +#90 30 seconds rest Row for Cal 30 seconds rest Burpees 30 seconds rest All members can work at a time. However, you will only be allowed 1 piece of equipment. Each team will start at a different station and rotate stations in order of list from there.