Monthly Archives: March 2014

Friday 21 March WOD

Modified “Bear Complex” AS MANY SETS AS POSSIBLE IN 15 MINUTES: 1 SET = 7 REPS 1 REP = 1 Power clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push press *1 REP is 5 separate movements … Continue reading

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Thursday 20 March WOD

3 ROUNDS FOR MAX REPS 1 Minute Parallette Shoot Throughs 1 Minute Box Jumps 24/18″ 1 Minute Push Press 45/35lbs 1 Minute Walking Lunges 1 Minute Medicine Ball Situps 20/14lbs 1 Minute Rest As we always do with station workouts, … Continue reading

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Wednesday 19 March WOD

FOR TIME: 30 Double Unders 400m Run 30 Situps 30 Pushups 800m Run 30 Situps 30 Pushups 400m Run 30 Double Unders

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Tuesday 18 March WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: 5 Thrusters 95/65lbs 7 Hang Power Cleans 10 Sumo Deadlift High Pulls You will use the same bar for the entire workout. Please pick your weight accordingly.

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Monday 17 March WOD

HAPPY ST. PATRICK’S DAY! Don’t forget to wear your green!! 3 ROUNDS FOR TIME: 17 Wall Balls 20/14lbs 17 Kettlebell Swings 53/35lbs 17 Box Jumps 24/18″ 17 Burpees 17 of each in honor of St. Patrick’s Day!! If its raining, … Continue reading

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Friday 14 March WOD

MARIA’S WORKOUT FOR TIME: 20 Medicine Ball Situps 20/14lbs 50m Lungewalk 20 Flutterkicks (each leg) 50m Lungewalk 20 Squats 50m Lungewalk 20 Hand Release Pushups 50m Lungewalk 20 Kettlebell Swings This workout was originally planned at 100m lungewalks between each … Continue reading

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Thursday 13 March WOD

8 ROUNDS FOR TIME: 10 Deadlifts 95/65lbs 9 Hang Cleans 8 Back Squats Use the same bar and weight throughout the exercises

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