MARCH ARCHIVES
WOD TUE 09.03.31
25 x 95lb (65) Push press
50 x Squats
5 rounds for time.
WOD MON 09.03.30
115lb (75) Squat Cleans
Push ups
21-15-9
Bar will start on the floor each rep and hip crease will go lower than the knee when viewed from the side.
WOD SAT 09.03.28
‘7&7’
7 x KB Snatch 24,16
7 x Pull ups
7 x Burpees
7 rounds for time.
WOD FRI 09.03.27
Big John had a great idea for today: ‘Helen’ with a row to compare efforts. I agree. (I don’t make this shit up.)
“Helen” (with a row)
3 rounds for time of:
500m Row
21 x 24kg (16) KB Swings
12 x Pull ups
WOD THUR 09.03.26
“Helen”
3 rounds for time of:
400m Run
21 x 24kg (16) KB Swings
12 x Pull ups
WOD WED 09.03.25
Kettlebell Clean and Press
Start low and work up to a one-handed triple x 5 sets. Can you get a heavy two-handed triple?
WOD TUE 09.03.24
9 x Hang Power Cleans @ 135lbs (95lbs)
500m Row
5 rounds for time.
WOD MON 09.03.23
30 x 45lb OH Squats
30 x Ring Push ups
30 x Pull ups
4 rounds for time.
WOD SAT 09.03.21
Back Squat x Find your Max Single
Post load.
WOD FRI 09.03.20
Row Intervals: 30/30’s x 12
Score total distance.
WOD THUR 09.03.19
‘Snatch Test’
10 min of Kettlebell Snatch @ 24kg (16kg)
Change hands as needed but do not ground the bell. Score total reps completed.
WOD WED 09.03.18
‘Cindy’
5 x Pull ups
10 x Push ups
15 x Squats
AMRAP in 20 min.
WOD TUE 09.03.17
200m Row
12 x Thrusters @ 115lbs (85)
300m Row
9 x Thrusters @ 115lbs (85)
400m Row
6 x Thrusters @ 115lbs (85)
500m Row
3 x Thrusters @ 115lbs (85)
For time.
WOD MON 09.03.16
100 x Burpee-Pull ups
For time.
WOD SAT 09.03.14
‘Rich’ (named after he who puked)
800m Run
30 x Pull ups
3 rounds for time.
WOD FRI 09.03.13
5 x Jerks @ 185lb (115lb)
10 x Burpees
5 rounds for time.
WOD THUR 09.03.12
Complete 2 min, 90 sec, 60 sec, and 30 sec rounds of:
Squats
Pull ups
Ring Push ups
24” Box Jumps
Rest between rounds at an equal time to respective round. Score total reps.
WOD WED 09.03.11
With a 95lb (65) Barbell:
5 x Thruster
7 x Hang Power Clean
10 x Sumo Deadlift High Pull
AMRAP in 13 min.
WOD TUE 09.03.10
‘Fran’
95 lb Thrusters
Pull ups
21-15-9 for time.
WOD MON 09.03.09
Row 10,000 m
Score time.
WOD SAT 09.03.07
With 75lbs (45lbs):
Tabata Thruster
rest 4 min
½ Tabata Thruster
rest 2 min
¼ Tabata Thruster
Score total reps and lowest round per effort.
WOD FRI 09.03.06
25 x OH Squat @ 95lbs (65lbs)
400m Run
15 x Pull ups
10 x KB Sit ups @ 12kg (12kg)
3 rounds for time.
WOD THUR 09.03.05
10 x Whip Snatch @ 75lbs (55lbs)
250m Row
7 Rounds for time.
WOD WED 09.03.04
Deadlift x
5-5-3-3-2-2-1-1-1
Max out. Then…
Knock out 50 x Ring Dips. If need be, do ring push ups. If it’s still above you, do regular push ups.
WOD TUE 09.03.03
“Fight Gone Bad”
20lb Wall Ball
75lb Sumo Deadlift High Pull
24” Box Jump
75 lb Push Press
Row
Add all reps (and calories) of 3 rounds for total score.
WOD MON 09.03.02
21 x Pull ups
21 x Right KB Snatch
21 x Pull ups
21 x Left KB Snatch
18 x Pull ups
18 x Right KB Snatch
18 x Pull ups
18 x Left KB Snatch
12 x Pull ups
12 x Right KB Clean+Front Squat
12 x Pull ups
12 x Left KB Clean+Front Squat
9 x Pull ups
9 x Right KB Clean+Front Squat
9 x Pull ups
9 x Left KB Clean+Front Squat
Choose a heavy KB and keep it for the duration. Score time and load.