March 2014

OPEN WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb to a 10’/14 lb. to a 9′ (masters 55 and over 20/10 to a 9′) 30 cleans, 135 lb./95 lb. (masters 55 and over 115/65) 20 muscle ups Reminder: We will be hosting […]

WOD: A. Thruster 2-2-2-2-2 E3MOM B. Complete the following for time of: 400m run 12 thrusters 135/95 or 115/80 (55 and over 95/65) 12 C2B pull-ups (55 and over chin over bar pull-ups) 400m run 8 thrusters 135/95 or 115/80 (55 and over 95/65) 8 C2B pull-ups (55 and over chin over bar pull-ups) 400m run

WOD: A. 10 minutes of stretching, 400m warm up run, KB drills B. In 2 minutes, sprint 200m then max reps KBS 32/24/16kg, rest 2 minutes In 2 minutes, sprint 200m then max reps Military sit-ups, ab-mat anchored, rest 2 minutes In 3 minutes, sprint 400m then max reps KBS 32/24/16kg, rest 3 minutes In 3

WOD: A. Push Press 5-5-5-5-5 E3MOM B. Ascending 14 minute AMRAP of: 1 bar muscle up or 1 burpee C2B pull-up 1 toes to bar 1 HSPU 10 double unders 2 bar muscle ups or 2 burpee C2B pull-ups 2 toes to bar 2 HSPU 20 double unders 3 bar muscle ups or 3 burpee C2B

WOD: A. Front Squat 5-5-5-5-5 E3MOM B. Accumulating AMRAP of: 2 minutes max squat cleans 1335/95 (55 and over 95/65) rest 1 minute 2 minutes max shoulder to overhead 135/95 (55 and over 95/65) rest 1 minute 2 minutes max hang power snatch 95/65 (55 and over 75/55) rest 1 minute 2 minutes max thrusters 95/65

WOD: Complete the following for time of: 1 mile run or 70 burpees 30 HSPU 40 pull-ups 50 KBS 32/24/16kg 60 sit-ups, ab-mat unanchored 70 burpees or 1 mile run *Special note: The athlete can choose to do the 70 burpees first or the 1 mile run, but has to finish with the opposite (i.e. start

WOD: “The Chief” Max rounds in 3 minutes of: 3 power cleans 135/95 6 push-ups 9 squats rest 1 minute Repeat for a total of 5 cycles Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893,

WOD: 4 minute AMRAP max reps sets of: 400m run Thrusters max reps of 95/65 (55 and over 75/55) rest 2 minutes 4 minute AMRAP max reps sets of: 400m run Power Snatch max reps 95/65 (55 and over 75/55) rest 2 minutes 4 minute AMRAP max reps sets of: 400m run Squat Cleans max reps

Open WOD 14.3 Complete as many reps as possible in 8 minutes of: 10 deadlifts 135/95 15 box jumps 24″/20″ 15 deadlifts 185/135 15 box jumps 24″/20″ 20 deadlifts 225/155 15 box jumps 24″/20″ 25 deadlifts 275/185 15 box jumps 24″/20″ 30 deadlifts 315/205 15 box jumps 24″/20″ 35 deadlifts 365/225 15 box jumps 24″/20″ Master

WOD: A. Sumo Deadlift: 5-5-5-5-5 E2:30MOM B. Complete the following for time of: 500m row 30 WBS 20/14 10’/9′ 20 Sumo Deadlift 155/105 40 double unders 20 WBS 20/14 10’/9′ 15 Sumo Deadlift 155/105 30 double unders 10 WBS 20/14 10’/9′ 10 Sumo Deadlift 155/105 20 double unders 500m row