Tuesday 3/24/14

3 Rounds Each for Time 10 Chest 2 Bar Pull ups 20 Abmat sit up 30 Burpee onto 45lb plate 40 Jumping Squat w/ Med ball 20#

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Friday 3/21/14

Workout 14.4 MEN – includes Masters Men up to 54 years old 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 10-foot target 30 cleans, 135 lb. 20 muscle-ups

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Tuesday 3/18/14

Shoulder Press (strict press) 5-4-3-2-1 Clean 5-4-3-2-1 Score is pounds lifted for each movement. 10 Min time cap on each movement.

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Monday 3/17/14

St. Patrick’s Day WOD For Time: 15 burpees –then– 3 rounds: 10 HSPU / 5 Wall Walks Leprechaun leap to rig 10 Heel clickers (5 each side) Leprechaun leap to HSPU wall –then– 15 burpees 20 burpees for not wearing green!

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Sunday 3/16/14

Open Gym 2pm – 5pm We are doing our St. Patrick’s day WOD at 3:00pm. Bring at least 3 beers or your beverage of choice. . If you are coming to do 14.3, make sure you have a judge lined up.

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Friday 3/14/14

Workout 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / 20 inch 30 deadlifts, 315 […]

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Thursday 3/13/14

3 Rounds, Each for time: Forward Sled Pull 135/95, 40m 5 Tire Flip and Jumps

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Wednesday 3/12/14

Yoga tonight! Make sure you register on MindBody.                     Every 3 minutes for 9 minutes: 2 Rounds of Cindy (5 pull ups, 10 push ups, 15 air squats) Max Rep Ball Slam 50/30 Score is total Ball Slam reps

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Tuesday 3/11/14

Reverse Filthy Filthy For time: 50 Double unders 50 Burpees 50 Wall ball shots, 20/14, 10ft 50 Back extensions 50 Push press, 45/35 50 Knees to elbows Walking Lunge, 50 steps 50 Kettlebell swings, 1pood 50 Jumping pull-ups 50 Box jump, 24/20

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Monday 3/10/14

5 min AMRAP 10 hang power clean 95/65 10 Bar Over burpee –Rest 3 min– 5 min AMRAP 10 hang power clean 95/65 10 Bar Over burpee Note: Continue where you left off on amrap one. Score is total rounds completed over the two amraps.

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