The WOD

Featured / 23.01.2014

Part A: Every Minute on the minute for 10 minutes 10 Slam Balls and with all the remaining time AMRAP hands release push-ups Part B: 5 Cycles 1 Minute Max Rep Row Cal 30 Seconds recovery 1 Minute Max Rep K.B. Swings (M 24kg/W 16kg) Rest 30 seconds Score total calories/K.B. Swings
Featured / 21.01.2014

Part A: Burgener/squat warm up Part B: 15 min to find 1rm snatch Part C: 13.1 burpees and snatches 17 min amrap 40 burpees 30 snatches 75/45 30 burpees 30 snatches 135/75 20 burpees  30 snatches 165/100 10 burpees  Amrap snatches 210/120 *Score total reps
Featured / 20.01.2014

Part A: 400M Run 500M Row 400M Run 7min. Cap Part B: "McGhee: Complete as many rounds in 30 minutes as you can of: 5 Deadlifts #275 13 Push-Ups 9 Box Jumps 24" Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Featured / 18.01.2014

Part A: 200' Indoor Tire Flip For Time (Each team member must jump through every time the tire is flipped) Part B: "Legit Dodgeball" 20min Round Robin Split Classes in to teams of 4 Each Round is 5min. with a 90sec. transition 2 teams competing at a time, the other teams complete a 400M team sandbag run then max effort tire strikes  *Record total Tire Strikes Final Score: Total Tire Strikes
Featured / 17.01.2014

Part A: 400 Meter Sling Shot Band Walk   Part B: WOD Complete as much as possible in 20 minutes of: 10 Box Jump (M24’’/W20’’)  20 Burpees  30 Calorie Row 15 Box Jump  30 Burpees  45 Calorie Row  20 Box Jump  40 Burpees  60 Calorie Row  25 Box Jump  50 Burpees  75 Calorie Row  30 Box Jump  60 Burpees  90 Calorie Row   Score Total reps.
Featured / 17.01.2014

Part A: 10 min EMOM 3 back squats (225/155) (185/135) (135/95) Part B: "Mofo" 10 min EMOM Evens: 10 power cleans Odds:  10 front rack lunges (115/85) (95/65) (75/55) *minutes 9 and 10 are amraps *score total reps Rest 2 mins then  2 rounds for time 200m run + 20 burpees
Featured / 16.01.2014

Part A: 100 sit ups for time Part B: In teams of 2... 15 min AMRAP of Rowing for max distance rest 1 min then 10 min AMRAP of KBS (32/24) (24/16) rest 1 min then 5 min AMRAP of Wallballs. *score all 3 stations *burpees for every rep under 100 wallballs
Featured / 16.01.2014

Part A: Deadlift/Power Clean Workshop   Part B: WOD On the minute every minute for 7 minutes: 5 Dead Lift (M#185/W#135) Max Rep Push-Ups Rest 2 minutes On the minute every minute for 7 minutes: 5 Power Clean M#75/W#55 Max Rep Pull-Ups Score for Total Pull-Ups/Total Push Ups
Featured / 15.01.2014

Part A: Shoulder warm up   Part B: "jerk clusters" 5 min running clock Every 30 sec 3 s2o (95/65) (135/95)   Part C: "Fran therapy" 5 rounds of 3 mins of work 1 min of rest 21-15-9 Thrusters (65/45) Jumping pull ups * get as far into Fran as you can *scote total reps (1 whole round of Fran =90 reps)