Monthly Archives: February 2014

2/28/2014 WOD

Group warm up See board 6 minute AMRAP 10 G2OH 45/35# 10 OH Lunges (L/R=1) 45/35# 20 Floor presses 45/35# Cash out 100 weighted sit-ups Advertisements

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2/27/2014 WOD

Spend 10 Minutes working on any gymnastics movement Warm up With a parnter Junk Yard Dog – 5 Each Over Unders – 5 Each For time 5 JYD each 5 Over Unders each 3 Round for max reps with a … Continue reading

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2/26/2014 WOD

12 Minute AFAP 3 Burpees 3 Power Snatch 95/63# 6 Burpees 6 Power Snatch 95/63# 9 Burpees 9 Power Snatch 95/63# Contine to add 3 reps to each new round. Score is the total number of reps completed. **Compare to … Continue reading

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2/24/2014 WOD

In teams of 3 5 Rounds for time of 1000 M Row 100 Double Unders 75 KB Swings 55/35# 50 Box Jumps 24/20″ One Works, Two Rest *35 Minute time limit Elements WOD 5 Rounds for time 15 SDHP 12 … Continue reading

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2/21/2014 WOD

5 rounds for max # of reps 1 minute of work – level 3 – muscle ups – level 2 – burpee pull-ups – level 1 – burpee box jumps 24/18″ Rest 30 seconds 1 minute of work – level … Continue reading

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2/20/2014 WOD

For Time: 21-18-15-12-9-6-3 Squats Situps Box Jumps 24/20″ Elements WOD For Time 5 Rounds 250 M Row 15 Wallballs 10 K2E’s

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2/19/2014 WOD

For time 50-30-10 Wallballs 20/14# @10′ Double unders **perform 10 power clean and jerks 155/113#, at the beginning and end of WOD Compare to 8/28/13 Elements WOD 4 rounds for time: 200 M run 20 SDHP 20 KB Swings

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