Monthly Archives: March 2014

Tuesday 01 April 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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Monday 31 March WOD

800 Total Reps or Max Reps for 30 Minutes: Situps Squats Pushups Kettlebell Sumo-Deadlift High-Pull @ 53/35lbs *Rotate to the next movement after each passing minute. *Keep a continuous count.

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Friday 28 March WOD

We are starting back with Hero WOD Fridays! The Hero WODs from CrossFit are named after Heroes who have given their lives in the line of duty. Their purpose is to remind us to think outside of ourselves. “It is … Continue reading

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Thursday 27 March WOD

FOR MAX REPS: Death by Clean and Jerk @ 135/95lbs Death by format is as follows: Minute 1 = 1 rep Minute 2 = 2 reps Minute 3 = 3 reps Continue until you cannot complete the required reps in … Continue reading

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Wednesday 26 March WOD

3 ROUNDS FOR TIME: 15 Ground to Overhead with plate 45/25lbs 15 Squats with plate 15 Situps with plate 15 Overhead Lungewalks with plate All exercises will be demonstrated before the workout.

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Tuesday 25 March WOD

5 ROUNDS FOR TIME: 5-10-15-20-25 Yard Shuttle Sprints 10 Burpee Box Jumps 24/18″

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Monday 24 March WOD

FOR TIME: 21-18-15-12-9-6-3 REPS Kettlebell Swings 53/35lbs Medicine Ball Situp Throws 20/14lbs Medicine Ball Sit-up throws will be demonstrated before the WOD. You will have a partner you will throw the medicine ball to. When you complete your workout, you … Continue reading

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