WODS: March 2013

CALENDAR VIEW
Friday, March 29 2013
29 MAR WOD

2013 Open WOD 13.4:
7 MIN AMRAP:
3, 6, 9, 12, 15, 18...:
Clean & Jerk (135/95)
Toes 2 Bar

Thursday, March 28 2013
28 MAR WOD

5 Rounds:
8 x Dead Lift (205/135)
10 x HR Push Up
30 x Double Under

Wednesday, March 27 2013
27 MAR WOD

10 MIN AMRAP:
5 x Toes 2 Bar
10 x Pull Up  [C2B]
15 x Burpee

Tuesday, March 26 2013
26 MAR WOD

Monday, March 25 2013
25 MAR WOD

5 MIN AMRAP:
Squat Clean & Jerk (185/125)
*Thruster Is Allowed*

Friday, March 22 2013
22 MAR WOD

2013 Open WOD 13.3:
12 MIN AMRAP:
150 x Wall Ball (20/14#, 10'/9')
90 x Double Under
30 x Muscle Up

Thursday, March 21 2013
21 MAR WOD

"Manny's Birthday WOD"
EMOM for 23 MIN:
1 x Snatch (135/95)  [HVY]
1 x Box Jump (30/24)  [Higher]
*As Heavy and High as you can"

Wednesday, March 20 2013
20 MAR WOD

12-9-6
Back Squat (155/105)  [HVY]
Wall Climb

Tuesday, March 19 2013
19 MAR WOD

3 Rounds:
30 x Floor Press (115/75)  [HVY]
30 x KB Swing (24/16kg)  [HVY]
30 x Double Under  [50x]

Monday, March 18 2013
18 MAR WOD

12 MIN AMRAP:
30 x Power Clean (135/95)  [HVY]
30 x Shuttle Sprint (20')
30 x Pull Up/C2B/Bar Muscle Up/Ring Muscle Up (Choose based on your ability)

Friday, March 15 2013
15 MAR WOD

2013 Open WOD 13.2:
10 MIN AMRAP
5 x Push Press (115/75)
10 x Dead Lift (115/75)
15 x Box Jump (24/20)

Thursday, March 14 2013
14 MAR WOD

10-9-8-7-6-5-4-3-2-1
Toes 2 Bar
KB Swing (24/16kg)
*5 x Air Squat EMOM*
*Start with 5 x Air Squat*
12 MIN CAP

Wednesday, March 13 2013
13 MAR WOD
5 rounds:
10 x Push Press (115/75)
10 x Bar Over Burpee
10 x Box Jump (24/20)
Tuesday, March 12 2013
12 MAR WOD

12 MIN AMRAP:

5 x Pull Up  [MU]
10 x Front Squat (135/95)  [HVY]
20 x Double Under  [50]
Monday, March 11 2013
11 MAR WOD

"Diane"
21-15-9
Dead Lift (225/155)  [275+/185+]
Handstand Push Up

Friday, March 8 2013
8 MAR WOD
2013 Open WOD 13.1
17 MIN AMRAP:
40 x Burpee*
30 x Snatch (75/45)
30 x Burpee*
30 x Snatch (135/75)
20 x Burpee*
30 x Snatch (165/100
10 x Burpee*
Snatch (210/120)
*Must jump to touch a target 6" above your reach with both hands*
Thursday, March 7 2013
7 MAR WOD
50-40-30-20-10
Sit Up
Walking Lunge
Hand Release Push Up
*15 MIN CAP*

RX:
Chris: 265
Chad: 14:58
Newman: 340
Smallman: 448
Will T: 417
Rachel: 335
mac B: 323
Paula: 300
John: 257
Kate W: 393
Leslie: 337
Micah: 381
Kristine: 332
Lips: 425
Cody: 395
Party: 286
jared: 355
Sean B: 357
Van: 353
Paula: 300
Wanda: 300
Jeff: 247
Jam: 354
Marsh: 275
Mollie: 330
Jamie V: 208
Emma: 445 (15:13)
Sarah: 360
Melanie: 346
Hinter: 13:01
Lippe: 323
KR: 13:08
Alex: 335
Jay: 372
Bethany: 450
Kelly: 360
Maddy: 362
AI: 378
Tinman: 316
White Lightning: 11:52
Joe L: 430 (15:32)
Wednesday, March 6 2013
6 MAR WOD

3 Rounds:
10 x Power Clean (155/105)  [Heavier]
20 x Toes 2 Bar

RX:
Locke: 9:07
colby: 11:03 [185]
Peyton: 9:39 [165]
Tim: 12:55
AI: 9:27 [185]
Amy: 13:44
KR: 7:43 [135]
SMallman: 7:08
Harlin: 10:16 [165]
Waldo: 8:21
Slice: 8:38
Moody: 10:24 [145]
Van: 10:31 [145]
Casey: 7:33 [185]
Chase: 10:07 [145]
John: 9:12
Evan: 10:07
Dave: 9:12 [175]
Marcus: 10:37
Graw: 10:35
Emma: 9:46 [125]
White Lightning: 10:30 [205]
Bethany: 10:17
Sarah: 18:16
Chad: 10:11 [205]
Joe L: 6:37
Preston: 5:58 [205]
Kevin C: 10:35
Lips: 9:12
John C: 7:15


(MOD):
JOE B: 12:43
Josh: 10:20
Renee: 9:08
Micah: 9:08
Maria: 11:17
Connie: 10:51
Greg: 10:33
Ryan; 11:57
Clay: 9:55
Justin: 13:23
Lincoln: 7:05
Terrell: 8:47
Melissa: 10:00
Kristen: 10:05
Newman: 9:47
Party: 10:58
Tinman: 11:01
Jeri: 9:32
Ash: 12:05
Drew: 11:05
Bob: 11:29
Julie: 8:41
Taylor: 11:03
Kelly: 13:30
Michael H: 9:35
Julia: 8:24
Manny: 10:13
Louis: 11:23
Lewis: 11:30
A: 12:42
Jeremy: 9:48
Wanda: 10:06
Nick: 10:53
Jay: 10:08



Tuesday, March 5 2013
5 MAR WOD

10 MIN AMRAP:
3 x Wall Climb
15 x Air Squat
20 x Double Under  [50 x Double Under]

RX:
Locke: 8+1
Devin: 4+2 [50]
Kevin C: 6+1
Drew: 5+18
Graw: 4+15
AI: 7+30
Zach: 5+2
Peyton: 6+33
John: 5
Taylor: 4+18
Bethany: 5+17
John C: 7+38
TF: 6+13
Sarah: 4+18
Lips: 5+23
Amy: 5+18
Becca: 6+11
Melanie: 5+1
John: 5+28
White Lightning: 7+2 [50]
KR: 7+13 [50]
Chad: 6+32 [50]
Joe L: 7+3
Preston: 7+7 [50]
Emma: 6+22 [50]
Maddy: 3+18


(Mod):
Lacher: 7+15
Cody: 7+13
Josh: 5+3
Turbo: 4+8
Mac: 6+1
Marcus: 6+2
Lippe: 8
Robert: 4+18
Jen C: 4+2
Lena: 4+18
Mollie: 4+18
Many: 3+10
Lindz:4+1
Forrest: 5
Mary: 4+1
Chris: 4+48
smallman: 8+7
Kristen: 5+17
Newman: 6+10
Terrell: 3+14
Kary: 4
Moody: 6+5
Renee: 4
Q: 3+15
Jeff: 4+13
Jaime: 5+18
Rachel: 4
Paula: 5+10
Jenn D: 5+1
Kelly: 5+1
Clint: 5+3




Monday, March 4 2013
4 MAR WOD

6 Rounds:
3 x Snatch (135/95)  [Heavy]
6 x Overhead Squat (Same)
9 x Pull Up  [C2B]

Friday, March 1 2013
1 MAR WOD

15 MIN AMRAP:
10-20-30...etc
Back Squat (155/105)
Toes 2 Bar
HR Push Up
Box Jump (24/20)

RX:
Lacher: 2+67
Colby: 2+75
Locke: 3
Greg: 2+90
Bo: 3+7
Bethany: 2+19
Kevin C: 2+90
AI: 2+61
KR: 3+39
M: 2+78
Preston: 3+25
Timbo: 2+30
White Lightning: 3+3
Emma: 2+98
Chad: 3


(Mod):
Clay: 2+24
Connie: 2+45
Leslie: 2+92
Trey: 2+50
Jeremy: 2+52
Garrett 2+60
Renee: 2+30
Lippe: 2+66
Julia: 2+96
Terrell: 2+70
John: 2+50
Wanda: 2+50
Kate: 2+54
Joel: 2+41
Tee: 2+75
Nick: 2+18
Tim: 2+21
Jamie V: 2+45
Melissa: 2+42
Ash: 2+20
A: 2+22
Newman: 2+39
CHris: 2+42
Turbo: 2+27
Big Phil: 2+23
Melissa: 2+42
Seth: 2+80
SSP: 2+64
Andi: 2+34
Maddy: 2+32
Forrest: 2+31
Waldo: 2+13
Brad: 2+60
Micah: 2+60
PotterL 2+35
Robert: 2+18
Tinman: 2+48
KC: 2+105
Graw: 2+31

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