Monthly Archives: May 2013

May 2013

WOD 05/31/13


For Time 800m Run (205#/140#) Front Squat, 21 reps 20 Abmat Sit-ups (205#/140#) Front Squat, 15 reps 30 Abmat Sit-ups (205#/140#) Front Squat, 9 reps 20 Abmat Sit-ups *Barbell must be cleaned to front rack position.

WOD 05/31/132013-05-31T07:02:01+00:00

WOD 05/29/13 “A, B, See you @Grove”


    WOD A: Eight rounds for max reps of: 115 pound Hang power clean, 20 seconds Rest 10 seconds 115 pound Push press, 20 seconds Rest 10 seconds 2min rest then   WOD B: Eight Rounds for max reps of: KB Swings, 20 seconds Rest 10 seconds Jumping Lunges, 20 seconds Rest 10 seconds [...]

WOD 05/29/13 “A, B, See you @Grove”2013-05-29T18:28:23+00:00

WOD 05/28/13


  4 Rounds of 20-Box Jumps 15-Knees to Elbow 20-Wall Balls 15-Toes to Bar  

WOD 05/28/132013-05-28T06:07:45+00:00

WOD 05/24/13 Hero WOD “J. Winterbottom”


  This Hero WOD was written for Grove CrossFit athlete and former Army Ranger Justin Burgher's friend and brother in arms CPL Jonathan Winterbottom  age 21 who was assigned to the 3rd Squadron, 1st Cavalry Regiment, 3rd Brigade Combat Team, 3rd Infantry Division (Mechanized), Fort Benning, Georgia. Winterbottom paid the ultimate price for our country 23May2007, when [...]

WOD 05/24/13 Hero WOD “J. Winterbottom”2013-05-24T07:08:34+00:00

WOD 05/21/13 “Take a Step”


3 min AMRAP of: Squat Clean (135#/95#) 1 min rest 3 min AMRAP : KB Swing (53#/35#) 1 min rest 3 min AMRAP of Double Unders

WOD 05/21/13 “Take a Step”2013-05-21T05:06:25+00:00

WOD 05/16/13


15 Deadlift (185#/125#) 15 Pull Ups 15 Sit-Ups for 4 Rounds with a 30 double under buy out

WOD 05/16/132013-05-16T06:14:14+00:00

WOD 05/15/13


  10-mins to find an Overhead Squat 1RM then 3 Rounds for Time: 9 Thrusters (135#/95#) 6 Behind the Neck Push Press (135#/95#) 3 Front Squats (135#/95#)

WOD 05/15/132013-05-15T05:39:51+00:00

WOD 05/14/13 Hero WOD “Blake”


  U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David [...]

WOD 05/14/13 Hero WOD “Blake”2013-05-14T05:28:55+00:00