Monthly Archives: February 2013

//February

February 2013

WOD 02/28/13

2013-02-28T06:20:21+00:00

  Strength: Push Press 1RM 5-3-1-1-1 WOD: 4 Rounds for TIme 20 KB Swings (53#/35#) 20 Abmat Sit Ups 20 KB Sumo Deadlift High Pull 20 Abmat Sit Ups  

WOD 02/28/132013-02-28T06:20:21+00:00

WOD 02/27/13

2013-02-27T06:50:39+00:00

Skill Work: Snatch Development WOD 2 Rounds of: 2 min AMRAP of Pull Ups 1 min Rest 1 min AMRAP Jump Squats 1 min Rest 2 min AMRAP of Push Ups

WOD 02/27/132013-02-27T06:50:39+00:00

WOD 02/26/13 “KELLY”

2013-02-26T06:19:29+00:00

"KELLY" 5 Rounds for Time: Run 400m 30 Box Jumps 24"/20" 30 Wall Balls 20#/14#

WOD 02/26/13 “KELLY”2013-02-26T06:19:29+00:00

WOD 02/25/13

2013-02-25T08:17:40+00:00

  3 Rounds for Time : 15 Dead Lift (135#/105#) 15 Hang Clean (135#/105#) 15 Burpees

WOD 02/25/132013-02-25T08:17:40+00:00

WOD 02/22/13 “TEAM ROW/RUN”

2013-02-22T06:18:57+00:00

  Team WOD 3 Rounds for time... Athlete A-Rows 750m While Athlete B- Shuttle Runs When A is complete, athlete B rows and athlete a starts run.  

WOD 02/22/13 “TEAM ROW/RUN”2013-02-22T06:18:57+00:00

WOD 02/21/13 “Front Squat Pain”

2013-02-21T07:49:39+00:00

20 Front Squats (135/105) 60 sec rest Three Rounds 20 Knees to Elbow 20 Push Ups 60 sec rest 20 Squats (135/105)

WOD 02/21/13 “Front Squat Pain”2013-02-21T07:49:39+00:00

WOD 02/20/13

2013-02-20T06:23:38+00:00

  3 Rounds for Time 12 Wall Ball Shots (14#/20#) 9 Bar Over Burpees 6 Dealifts (155#/105#) 3 Clean  (155#/105#)  

WOD 02/20/132013-02-20T06:23:38+00:00

Inaugural WOD 02/19/13 “FRAN”

2013-02-19T07:42:22+00:00

  No better way to break in the new location then with good old "FRAN"!!! "FRAN" 21-15-9 Thrusters (95#/65#) Pull-Ups

Inaugural WOD 02/19/13 “FRAN”2013-02-19T07:42:22+00:00

WOD 2/13/13

2013-02-13T06:29:48+00:00

  EMOM for 15 min Weighted Step Ups (20/10) Man Makers (20/10) Abmat Sit Ups    

WOD 2/13/132013-02-13T06:29:48+00:00