Daily WOD – Feb 28, 2014
"Open 14.1" AMRAP in 10 minutes of 30 DUs 15 power snatches (75/55#) WOD Notes: Open WOD 14.1 is a repeat of Open WOD 11.1! This was also our daily WOD on 140204. If you are competing…
Make Up Day – Feb 27, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Banded Deadlift 10x2 (60/40%) then 30 strict pull ups and 30 weighted seated box jumps…
Daily WOD – Feb 26, 2014
Bench Press 2-2-2-2-2-2 Then Weighted push ups 3-3-3-3-3 WOD Notes: Compare bench press to 130517.
Daily WOD – Feb 25, 2014
AMRAP in 7 minutes of: 3 front squats (115/75#) 3 box jumps (24/20") 6 front squats 6 box jumps 9 front squats 9 box jumps Continue ascending by 3's until the 7 minutes are up.
Daily WOD – Feb 24, 2014
Run 1600 meters for time Rest 4 minutes Run 800 meters for time Rest 3 minutes Run 400 meters for time Rest 2 minutes Run 200 meters for time WOD Notes: If you're dreading this…
Football WOD – Feb 23, 2014
Ever 30 seconds for 10 minutes complete: 1 power clean + 1 hang power clean (225/150# NTE 75%) WOD Notes: The reps must be consecutive; you may not drop the bar between the power clean…
Daily WOD – Feb 22, 2014
Complete 3 rounds for time of: 40 KB swings (53/35#) 10 push presses (185/105# NTE 80%) 2 rope climbs
Daily WOD – Feb 21, 2014
Banded Deadlift (60% bar, 40% band) 10x2 (10x1 advanced) Then 30 weighted seated box jumps NFT and 30 strict pull ups
Make Up Day – Feb 20, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Power Clean 1-1-1-1-1-1-1 then "11.3" - AMRAP in 5 minutes of clean and jerks (165/110#)…
Daily WOD – Feb 19, 2014
"Open 13.3" AMRAP in 12 minutes of: 150 wallballs (20/14# to 10/9') 90 double unders 30 muscle ups WOD Notes: Compare to 130323.