The WOD

Featured / 19.02.2014

Part A: Dynamic Warm Up Part B: Front Squats 5x5 minute 0 do 5 reps @60% minute 3 do 5 reps @65% minute 6 do 5 reps @70% minute 9 do 5 reps @75%   Part C: Squat Cleans 4x5 (no touch and go) minute 0 do 5 reps @60% minute 3 do 5 reps @65% minute 6 do 5 reps @70% minute 9 do 5 reps @75%   Part D: 15 minute AMRAP  20 wallballs 20 box jumps (30/24) (24/20) 20 thrusters (135/95) (95/65) 20 ttb  *score reps
Featured / 18.02.2014

Part A: Kipping Pull-up Clinic Part B: On the minute every minute for 6 minutes: 5 Thrusters M#95/W#65 Max Rep Pull-Ups Rest 2 minutes On the minute every minute for 6 minutes: 5 Front Squat M#95/W#65 Max Rep HRPU 1 minute Rest then Run 1 mile for Time. Score for Total Pull-Ups/Total HRPU/1 mile run time
Featured / 17.02.2014

Part A: Dynamic Warm Up Part B: Back Squats 3x10 minute 0 do 10 reps @60% minute 3 do 10 reps @65% minute 6 do 10 reps @70%   Part C: Push Press 3x10, 1x8 minute 0 do 10 reps @60% minute 3 do 10 reps @65% minute 6 do 10 reps @70% minute 9 do 8 reps @75% Part D: 21-15-9 Push Press (95/65) (135/95) Back Squat (95/65) (135/95) Pull ups 
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