The WOD

Featured / 18.03.2014

Part A: Dynamic Warm Up   Part B: In teams of 2-4 Continuous running clock... Minutes 0-8 AMRAP of 10 KBS (32/24) 5 HSPU Rest 2 mins then...   Minutes 10-18 AMRAP of 10 Pull ups 50 Double Unders Rest 2 mins then...   Minutes 20-28 AMRAP of Tire flips   *One person working at a time * score reps per station *each team member must jump through in and out of tire after each flip
Featured / 18.03.2014

Part A: Tabata sit-ups   Part B: Complete as many Reps as Possible in 3min, 6 min, 9 minutes in the following order: 20 Cal Row 20 Push-Press #75/#55 20 SDHP #75/#55 20 Front Squats #75/#55   Repeat from Top after list is completed. Rest 1 minute after each time period. Begin at top of list for each interval. Score for total reps in each cycle.
Featured / 16.03.2014

Part A: Dynamic Warm Up Part B: Back Squats minute 0 do 10 reps @65% minute 3 do 8 reps @70% minute 6 do 6 reps @75% minute 9 do 4 reps @80% minute 12 do 3 reps @85% Part C: Push Press   Part D: Open Wod 12.1  
Featured / 15.03.2014

Part A: Open WOD 14.3 Complete as many reps as possible in 8 minutes of: 10 Deadlifts(#135/#95) 15 Box jumps (24"/20") 15 Deadlifts (#185/#135) 15 Box Jumps 20 Deadlifts (#225/#155) 15 Box Jumps 25 Deadlifts ((#275/#185) 15 Box Jumps 30 Deadlifts (#315/#205) 15 Box Jumps Part B: Deck of Cards Diamond = Wall Balls Spades = Turkish Get Ups Hearts = Sandbag Step ups 24" Clubs = Pull Ups Jokers = 400m Run
Featured / 14.03.2014

Part A: 8 rounds: Every 90 seconds Run 200m Part B: "Death by burpees" (1 burpee first minute, 2 burpees second minute, 3 burpees third minute, etc. until you can not complete the expected amount of burpees within the minute. Score for last full completed burpee count.)
Featured / 12.03.2014

Part A: Dynamic Warm Up   Part B: Front Squats minute 0 do 5 reps @70% minute 3 do 5 reps @75% minute 6 do 5 reps @80% minute 9 do 4 reps @85% minute 12 do 3 reps @90%   Part C: Cleans (Power or Squat) minute 18 do 3 reps @70% minute 21 do 3 reps @75% minute 24 do 3 reps @80% minute 27 do 3 reps @85%   Part D: 3 Rounds for time 10 thrusters (95/65)  200m run 20 hrpu 
Featured / 11.03.2014

Part A: Dynamic Warm Up   Part B: Box Jump Benchmark 1 min of max effort box jumps (24/20)   Part C: From Competitorswod.com 4 rounds for time of... -7 burpees -7 TTB -7 box jump overs (face box every time) (24/20) -7 kbs (24/16)   Part D: Tabata V-ups