Monthly Archives: March 2013

Wednesday 20 March WOD

AS MANY ROUNDS AS POSSIBLE: Death by 10m Sprint Death by format is as follows: Minute 1 = 1 10m sprint Minute 2 = 2 10m sprints Minute 3 = 3 10m sprints Continue until you cannot complete the required … Continue reading

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Tuesday 19 March WOD

3 ROUND FOR MAX REPS: 1 Minute Wall Balls 20/14lbs 1 Minute Kettlebell Swings 53/35lbs 1 Minute Double Unders 1 Minute Situps 1 Minute Burpees 1 Minute Rest We will start groups at each station and you will rotate with … Continue reading

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Monday 18 March WOD

5 ROUNDS FOR TIME: 5 Curtis Press @ 95/65lbs (1x Curtis Press = 1x hang power clean + 1x right leg lunge + 1x left leg lunge + 1x push-press) 10 Box Jumps @ 24/18″ After the hang power clean, … Continue reading

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Friday 15 March WOD

FOR TIME: In teams of two, complete the following: 400m Medicine Ball Carry 100 Medicine Ball Shoulder Presses 100 Medicine Ball Goblet Squats 100 Medicine Ball Pushups 100 Medicine Ball Situps 100 Wall Balls 400m Medicine Ball Carry Post your … Continue reading

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Thursday 14 March WOD

CROSSFIT OPEN WOD 13.2!! AS MANY ROUNDS AND REPS AS POSSIBLE IN 10 MINUTES: 5 Shoulder to Overhead 115/75lbs 10 Deadlifts 115/75lbs 15 Box Jumps 24/20″ Masters Weight is 95/55lbs. Shoulder to Overhead: Each rep begins with the barbell on … Continue reading

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Wednesday 13 March WOD

Due to the rain yesterday, we will try this one again… FOR MAX WEIGHT: THRUSTER LADDER Perform 3 Thrustersr. If you can complete at starting weight, increase weight by 5 or 10lbs. Continue increasing weight until you cannot complete 3 … Continue reading

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Tuesday 12 March WOD

FOR MAX WEIGHT: THRUSTER LADDER Perform 3 Thrustersr.  If you can complete at starting weight, increase weight by 5 or 10lbs.  Continue increasing weight until you cannot complete 3 thrusters at the increased weight.  Rest as needed between sets.  We … Continue reading

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