Monthly Archives: February 2014

2/18/2014 WOD

For time 1000 M row (7/5) 50 sit-ups 10 pistols (L//R=1) 400 M run 40 pull-ups 20 burpees 500 M row 30 KB swings 55/35# 30 SDHP 55/35# 800 M run *compare to 8/9/13 30 minute time cap Elements WOD … Continue reading

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2/17/2014 WOD

Helen 3 Rounds for time: 400 M Run 21 KB Swings 55/35# 12 Pullups *Compare to 8/19/13 Elements WOD 2 Minutes – Max # of Box Jumps Rest 1 Minute 2 Minutes – Max # of Air Squats Rest 1 … Continue reading

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2/13/2014 WOD

Max push jerk (not split jerk) 1-1-1-1-1 2 rounds 1 minute each station -T2B -hollow rock holds -1 arm KB clean and jerk -ab mat sit ups -walking lunges -rest Elements WOD 15 minute AMRAP 8 Deadlifts 5 burpees 50 … Continue reading

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2/12/2014 WOD

“Wittman” Seven rounds for time of: 15 Kettlebell swings 55/35# 15 Power cleans 95/65# 15 Box jumps, 24/20″ U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th … Continue reading

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2/11/2014 WOD

Deadlift 3-2-1-1-1 9 minute AFAP Fran ladder 3 thrusters 95/65# 3 pull-ups 6 thrusters 6 pull-ups 9 thrusters 9 pull-ups 12,12,15,15…… Continue to add 3 reps each round until time expires. Elements WOD 21-15-9 KB swings Wallballs Ab mat sit-ups

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2/10/2014 WOD

7 Minutes Max number of burpees REST 3 MINUTES 7 Minute AMRAP 30 Situps 60 Double Unders (200 singles) Elements WOD 3 Rounds of 4 Minute AMRAP 3 Power Snatch 8 Pullups 10 Squats Rest 1 Minute between each AMRAP

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2/7/2014 WOD

Warm up/ skill EMOM 3 Minutes – 3 hang power snatches EMOM 3 minutes – 3 hang snatch EMOM 3 minutes – 3 snatch For total weight 8 minute AMRAP 35 double unders 1 snatch You choose the weight, score … Continue reading

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