The WOD

Featured / 14.11.2013

Part A Movement Prep & Nutrition Part B Skill Work: Not for time. Three rounds with 1 min bt each round GHD Situps x 20   Part C 7 min AMRAP 7 Air Squats 7 Box Jump Over 24/20" 7 KBS 24/16 1 min rest 3 min AMRAP 3 Air Squats 3 Box Jump Over 24/20" 3 KBS 24/16
Featured / 12.11.2013

Part A Movement Prep   Part B Skill Work: Not for time. Two rounds of 1 minutes at each station Kipping Pullups x 8-10 L-Sit x 30 sec.   Part C 5 Rounds of 40 sec. ME Abmat Situps 20 sec. Rest 40 sec. ME Double Unders 20 sec. Rest
Featured / 11.11.2013

Part A Movement Prep   Part B "Widowmaker" 20 minutes to find your 20RM Back Squat Warmup: Every 2 minutes for 6 min 10x40%, 8x50%, 6x60% Rest 2 min Aim to begin with 65-70% as first working set and take at least 5 minutes bt 20RM attempts   Part C Complete 3 cycles of 3 minutes of: 500m Row 6 Cleans 135/95 *Score is total time of all 3 completed cycles   *Rest 1 min between each round
Featured / 07.11.2013

            Team   Men         Week 1 Total Time Week 1 Total Load Week 2 Total Reps David H./Tom P. 6 21m 59s (1) 930 (2) 629 (3) Melvin O./Trey F. 9 23m 41s (3) 870 (5) 673 (1) Chris D./Bobby S. 10 24m 9s (5) 920 (3) 638 (2) Tommy M./Josh E. 13 25m 36s (8) 1110* (1) 621 (4) Eric W./Troy M. 15 23m 48s (4) 850 (6) 617 (5) Alan C./Peter W. 18 23m 21s (2) 820 (7) 0...

Featured / 07.11.2013

      Women         Week 1 Total Time Week 1 Total Load Week 2 Total Reps Team         Xanthe N./Anna Marie D. 6 24m 54s (4) 640 (1) 758 (1) Jen T./Kristen M. 8 24m 9s (1) 530 (3) 599 (4) Stephany B./Silvia S. 11 24m 50s (3) 510 (5) 645 (3) BA S./Rachel K. 16 25m 11s (5) 510 (5) 560 (6) Donna L./Corneille B. 17 26m 19s (8) 640* (1) 524 (8) Natasha W./Jess N. 18 26m 58s (10) 520...