March 2014

WOD: A. Shoulder Press 3-3-3-3 E2:30MOM B. Complete the following for time of: 100 double unders 1 rope climb (scale up to legless) 50 shoulder press 45/35 (scale up to 75/55) 2 rope climbs (scale up to legless) 100 double unders 50 hand release push-ups (scale up to feet on 2/1 45# plate) 3 rope climbs […]

WOD: A. Squat Clean 3-2-1-1-1 E2:30MOM B. “Elizabeth” 21-15-9 reps of: Squat

WOD: “Cindy XXX” Complete as much as possible in 20 minutes of: 10 pull-ups, 20 push-ups, 30 squats 15 pull-ups, 30 push-ups, 45 squats 20 pull-ups, 40 push-ups, 60 squats 25 pull-ups, 50 push-ups, 75 squats 30 pull-ups, 60 push-ups, 90 squats Score = total reps completed

WOD: Complete the following for time: 20 KBS 32kg/24kg 400m run 30 KBS 32kg/24kg 600m run 40 KBS 32kg/24kg 800m run REMINDER: We will be hosting the Open at 12pm today.BBOLC is canceled.

Open WOD 14.5 For time: 21-18-15-12-9-6-3 reps of: Thrusters 95/65 (masters 55 and over 65/45) Over the bar facing burpees Reminder: We will be hosting the CF Games Open today at 915am and 515pm! The 515pm and 615pm classes are canceled. There will NOT be childcare available tonight during the Open. We apologize for the inconvenience.

WOD: With a continuously running clock starting on exact time marks, complete the following: Sprint 200m, then rest At 3 minutes, sprint 200m then rest At 6 minutes, sprint 400m then rest At 10 minutes, sprint 400m then rest At 14 minutes, sprint 800m then rest At 21 minutes, sprint 400m then rest At 25 minutes.

WOD: A 1.1 cluster of 1 power clean to 1 hang squat clean E3MOM for 15 minutes B. 10 minute AMRAP of: 1 power clean 115/80 1 hang squat clean 115/80 2 ring dips 2 power cleans 115/80 2 hang squat cleans 115/80 4 ring dips 3 power cleans 115/80 3 hang squat cleans 115/80 6

A. Deadlift 5-5-5-5-5 E3MOM B. 4 minute AMRAP of: 500m row Max reps burpee over the box jumps 24″/20″ rest 4 minutes 4 minute AMRAP of: 500m row Max reps deadlifts 135/95 Score = Total Reps from both AMRAPs

WOD: A. Strict Press 4-4-4-4-4 E3MOM B. 13 minute AMRAP of: 25 burpees 25 pull-ups 15 HSPU 20 burpees 20 pull-ups 12 HSPU 15 burpees 15 pull-ups 9 HSPU 10 burpees 10 pull-ups 6 HSPU 5 burpees 5 pull-ups 3 HSPU *Get as far as you can. If you finish, come back up the ladder* OPEN Athletes:

WOD: “Eva” 5 rounds for time of: 800m run 30 KBS 32kg/24kg 30 pull-ups Reminder: We will be hosting the Open today at 1pm!BBOLC is canceled.