The WOD

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...

Featured / 06.11.2013

Part A Movement Prep   Part B Every 2 minutes for 8 minutes Front Squats x 2   Part C 20 min EMOM Minute 1:8 OHS 95/65 Minute 2: 12 GHD Minute 3: 12 Wall Ball Minute 4: 300m Watt Bike Each athlete will hit each station 5 times
Featured / 04.11.2013

Part A Movement Prep   Part B Every 1.5 minutes for 6 minutes (5 TWS) 3 position clean @ 75% (High-hang, above the knee, floor)   Part C Against a 3 minute running clock, complete 500 m Row ME Hang Power Cleans 135/95 Complete 4 rounds with 1 min of rest in between *Score will be total number of hang power cleans
Featured / 01.11.2013

Part A: 100 Sit-Ups for Time Complete 25 Air squats every 25 Sit-Ups    Part B Complete as many Reps as Possible in 3 min, 5 min, 7 min in the following order: 20 Box Jumps 24/20" 20 Wall Ball Shots 20/14 20 K2E Rest 1 minute after each time period. Begin at the top for each interval. Score total reps in each cycle