Monthly Archives: April 2013

//April

April 2013

WOD 04/30/13 “Pulling and Pushing”

2013-04-30T06:14:39+00:00

Don't be late, this one is gonna be lots of fun but we're gonna need every min of class!!! All movements have 7 mins to find a HEAVY single 3 Position Cleans and Jerk Push Press In the Hole Squats or 3 sec pause in the bottom Clean and Jerk      

WOD 04/30/13 “Pulling and Pushing”2013-04-30T06:14:39+00:00

WOD 04/29/13 “Kelly”

2013-04-29T15:35:26+00:00

"Kelly" Five rounds for time of: Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball

WOD 04/29/13 “Kelly”2013-04-29T15:35:26+00:00

WOD 04/25/13

2013-04-25T13:57:31+00:00

    8 Squat Cleans 6 Push Press 4 Overhead Squat Barbell weight starts at (75#/55#) and is continually increased by 10#s every 3 rounds until failure. Take a 30 sec rest between rounds with a 2 burpee penalty for every time the bar is dropped before round is finished.  

WOD 04/25/132013-04-25T13:57:31+00:00

WOD 04/24/13

2013-04-24T05:38:30+00:00

  15 minutes AMRAP of: 5 Chest to bar Pull-ups 5 Wall Ball Shots (20#/14#) 5 HSPU 15  Squats  

WOD 04/24/132013-04-24T05:38:30+00:00

WOD 04/23/13 “Heavy Little Run”

2013-04-23T05:11:46+00:00

  Seven rounds for time of: 12 Thruster (75#/55#) 9 Toes-to-bar Run 200 meters with a 20#/14# medicine ball  

WOD 04/23/13 “Heavy Little Run”2013-04-23T05:11:46+00:00

WOD 04/19/13 “Things Gotta Change”

2013-04-19T05:54:57+00:00

  4 Rounds for Time 60ft of Walking Squats 15 Wall Ball Sit-ups (20#/14#) 60ft Walking Squats 15 KB Swings (53#/35#)

WOD 04/19/13 “Things Gotta Change”2013-04-19T05:54:57+00:00

WOD 04/18/13 “Hero WOD, Martin”

2013-04-18T14:34:13+00:00

Hero WOD, "Martin"   800m Run then 8 Rounds of 8 Pull-ups 8 Push-ups 8 Air Squats 800m Run

WOD 04/18/13 “Hero WOD, Martin”2013-04-18T14:34:13+00:00

WOD 04/17/13 “100%”

2013-04-17T05:42:21+00:00

  100m Run 100 Shoulder to Overhead (95#/65#) 100 Back Squats (95#/65#) 100m  

WOD 04/17/13 “100%”2013-04-17T05:42:21+00:00

WOD 04/16/13

2013-04-16T05:22:02+00:00

  Complete as many rounds and reps as possible in 12 minutes of: 15 Deadlifts (155#/105#) 15 Hand Release Push-ups 15 Box Jumps (24"/20")  

WOD 04/16/132013-04-16T05:22:02+00:00