Monthly Archives: March 2014

//March

March 2014

WOD 03/31/14

2014-03-31T06:02:55+00:00

WOD 03/31/14 Hero WOD "Klepto" 4 rounds for time of: 27 Box jumps, 24"/20" 20 Burpees 11 Squat cleans, (145/100) U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained [...]

WOD 03/31/142014-03-31T06:02:55+00:00

WOD 03/28/14 “Open WOD 14.5”

2014-03-28T15:28:30+00:00

WOD 03/28/14 "Open WOD 14.5" 21-18-15-12-9-6-3 reps for time of: Thrusters (95#/65#) Bar Facing Burpees

WOD 03/28/14 “Open WOD 14.5”2014-03-28T15:28:30+00:00

WOD 03/27/14 “Jackie”

2014-03-27T15:08:52+00:00

  WOD 03/27/14 "Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups  

WOD 03/27/14 “Jackie”2014-03-27T15:08:52+00:00

WOD 03/26/14 “Blast from the Past”

2014-03-26T06:31:10+00:00

WOD 03/26/14 3 Rounds for Time of: 30 Weighted step ups 24″/20″ 30 Push ups 30 Thrusters 30 Burpees All while holding (20#/10#) dumbbells. Dumbbells are not to be dropped or rested on anything. They must remain in your hands even during push-ups.

WOD 03/26/14 “Blast from the Past”2014-03-26T06:31:10+00:00

WOD 03/24/14

2014-03-24T05:55:41+00:00

WOD 03/24/14 21 KB Swings (53#/35#) 21 Squats (53#/35#) 21 Sumo Deadlift High Pull (53#/35#) 400m Run 15 KB Swings (53#/35#) 15 Squats (53#/35#) 15 Sumo Deadlift High Pulls (53#/35#) 200m Run 09 KB Swings (53#/35#) 09 Squats (53#/35#) 09 Sumo Deadlift High Pulls (53#/35#) 100m Run

WOD 03/24/142014-03-24T05:55:41+00:00

WOD 03/21/14 “Open WOD 14.4”

2014-03-21T05:44:33+00:00

WOD 03/21/14 Open WOD 14.4 14min AMRAP of: 60 Cal Row 50 Toe to Bar 40 Wall Ball Shots (20#/14#) 30 Cleans (135#/95#) 20 Ring Muscle-ups

WOD 03/21/14 “Open WOD 14.4”2014-03-21T05:44:33+00:00

WOD 03/20/14 “Trista’s 23rd Birthday WOD 3/22/91”

2014-03-20T06:04:01+00:00

Since Trista will be leaving town on Friday for her birthday, we will be doing her Birthday WOD a couple days early. Trista's 23rd Birthday WOD 3/22/91 3 Rounds of: 22 Wallball Shots (20#/14#) 91 Jump Touches 23 Sit-ups

WOD 03/20/14 “Trista’s 23rd Birthday WOD 3/22/91”2014-03-20T06:04:01+00:00

WOD 03/19/14

2014-03-19T04:25:18+00:00

  WOD 03/19/14 Complete as many rounds as possible in 15 minutes of: 4 Handstand Push-ups 8 Burpee Box-over Jumps  (24"/20") 12 Overhead Walking Lunges w/Barbell  (95#/65#)  

WOD 03/19/142014-03-19T04:25:18+00:00

WOD 03/18/14

2014-03-18T05:25:01+00:00

  WOD 03/18/14 2 Rounds of: 115 Double Unders 30 Pull-ups 30 Cleans (115#/80#) 30 Toes  to Bar 30 Front Squats (115#/80#)

WOD 03/18/142014-03-18T05:25:01+00:00

WOD 03/17/14

2014-03-17T05:15:45+00:00

  WOD 03/17/14 Strength: 10 mins to find a Overhead Squat 1RM Conditioning: 800m Run Buy-in 100 Push-ups 100 Sit-ups 800m Run Buy-out *The push-ups and sit-ups can be broken up, as long as 100 reps are complete for both movements. (Example 10, 10, for 10 Rounds)

WOD 03/17/142014-03-17T05:15:45+00:00