The WOD

Featured / 14.02.2014

Part A: 5 Cycles every 90 seconds run 200 Meters Part B: In 4 minutes, complete as many rounds as possible of: 5 Burpees 7 Box Jumps 24’’/20’’ 9 Goblet Squat 24kg/16kg Repeat for 5 cycles, resting 1 minute in between cycles. Score for Rounds and Reps per cycle
Featured / 10.02.2014

Part A: Dynamic Warm Up Part B: 7x3 Front Squats @ 80%  *3 front squats every 2 mins for 14 mins Part C: Continuous running clock In 5 mins AMRAP  12-9-6 burpee pull ups front squats (185/125) (135/95) rest 1 min then 5 min AMRAP  9-6-3 power cleans (185/125) (135/95) burpee box jumps (30/24) (24/20) rest 3 mins then... 50 thrusters for time (45/35) *score reps per AMRAP and time for thrusters
Featured / 06.02.2014

Part A: 1 Mile Run for Time Part B: 1 minute of Push Press (M#75/W#55) 2 minutes of Sumo Deadlift High Pull (M#75/W#55) 3 minutes of Wall Ball (M#20/W#14) 4 minutes of Box Jumps (M#24/W20) 5 minutes of Row for Cal 30 seconds rest in between each cycle Score Total Reps
Featured / 06.02.2014

Part A: Movement Prep Part B: 15 min running clock 12 minutes to complete 1k Row then AMRAP of... 8 kbs (32/24)(24/16) 8 goblet squat (32/24)(24/16) 8 burpees *score 1k row, rounds and reps *Rest 3 mins then... Part C: 50 Pull-Ups for time *10 min cap * Start pull ups at 15 mins on clock