Archives: » 2015 » March

Tuesday 3.31.15

Posted 31 Mar 2015 in WOD

Wod: 20 min amrap
a. KB Snatch x 5 per side
b. Hspu x 10
c. TTB x 15
d. Run x 1 lap

Strength: Upper of your choice

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Monday 3.30.15

Posted 30 Mar 2015 in WOD

Wod: 3 rft
a. Pullups x 15
b. Sit-ups x 30
c. DU’s x 60

Strength: Squat

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Thursday 3.26.15

Posted 26 Mar 2015 in WOD

** Reminder: We will be closed this afternoon for RIck & Natasha’s Wedding!

Wod:
a. Row x 60 cal
b. Wall ball x 50
c. Mtn. Climber x 40/leg
d. Kb Snatch x 30 (15 per arm)
e. Pullups x 20
f. OH squat x 10

Strength
Upper of your choice

 

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Wednesday 3.25.15

Posted 25 Mar 2015 in WOD

Skill: C&J – Build to a 1rm

Strength: Front Squat 3×3

Wod: 10-8-6-4-2

a. Thruster

b. Burpee Box Jump

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Tuesday 3.24.15

Posted 24 Mar 2015 in WOD

Skill: Strict Pullup – Strict Dip – Strict Leg Leg

Strength: Upper – 5/3/1 progression

Wod:

Buy In: 400m Run

then: 15-12-9-12-15

a.  KB Swing

b. TTB

then,

Cash Out: 400m Run

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Thursday 3.19.15

Posted 19 Mar 2015 in WOD

Wod – CF Open Active Recovery:

3 rds of:

a. Wall Ball x 10

b. Pull-ups x 10

c. Run x 1 lap
Strength

Upper Body Push – 5/3/1 progression

 

Extra Credit

a. Sled Drag

b. Odd Object Carry

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Wednesday 3.18.15

Posted 18 Mar 2015 in WOD

Wod
For Time:
a. 50 cal row
b. 50 Kb swings
c. 25 box jumps
d. 25 Burpees

2. Clean & Jerk

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Tuesday 3.17.15

Posted 17 Mar 2015 in WOD

1. L-Sit Challenge
2. Strength: Upper -5/3/1 progression

Wod – 3rft
a. 400m run
b. TTB x 15
c. Hspu x 9

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