February 2013

WOD: A. Spend 20 minutes working on rope climb technique, double unders, and clean & jerks B. Complete the following for time of: 12 ground to overhead 155/105 50 double unders 3 rope climbs 7 ground to overhead 155/105 40 double unders 2 rope climbs 4 ground to overhead 155/105 30 double unders 1 rope climb

WOD: #1 In 2 minutes row 200m then complete with the remaining time push press 95/65 rest 2 minutes #2 In 2 minutes row 200m then complete with the remaining time pull-ups rest 2 minutes #3 In 2 minutes row 200m then complete with the remaining time barbell push-ups 95/65 rest 2 minutes #4 In 2

WOD: “Roy” 5 rounds for time of: 15 deadlifts 225/155 20 box jumps 25 pull-ups Enlarge image Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on

WOD: A. In 15 minutes, establish a 1RM ground to overhead B. 8 minute AMRAP 5 ground to overhead 95/65 (masters 55+ 75/55) 5 barbell burpees 10 ground to overhead 95/65 (masters 55+ 75/55) 10 barbell burpees 15 ground to overhead 95/65 (masters 55+ 75/55) 15 barbell burpees 20 ground to overhead 95/65 (masters 55+ 75/55)

WOD: A. Bench Press E2MOM: 6-3-6-3-6-3 B. 20 minute AMRAP of: 5 CTB pull ups 10 WBS 20/14 10′ 15 KBS 24kg/16kg

WOD: A. back squat: 5-5-3-3-1-1-1 E3MOM B. 6 minute AMRAP of: 6 KB SDHP 32kg/24kg 12 air squats 18 lateral jumps (males over 2 45# plates, females over 1 45# plate)

WOD: Complete the following for time of: 1000m run 100 push ups (hand -release) 10 snatch 135/95

WOD A. “Jackie” complete the following for time of: 1000m row 50 barbell thrusters 45/35 30 pull ups B = Accumulate 120 seconds L-Sit hold REMINDER: Our NEW class schedule starts TODAY!

WOD: A. In 10 minutes, establish a 1RM power snatch B. In 10 minutes, establish a 1RM squat clean C. 13 minute AMRAP: 3 power snatch 75/55 (masters 55+ 65/45) 3 squat clean 75/55 (masters 55+ 65/45) 10 hand release push ups 6 power snatch 75/55 (masters 55+ 65/45) 6 squat clean 75/55 (masters 55+ 65/45)

WOD: “Forrest” 3 rounds for time of: 20 L pull-ups 30 T2B 40 burpees 800m run Enlarge image U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was