WODS: March 2014

CALENDAR VIEW
Monday, March 31 2014
Put A Ring On It
Put A Ring On It 10 MIN EMOM:
6 x Burpee   [8x]
20 x Double Under   [30x]
then
8-7-6-5-4-3-2-1
Front Squat (185/125)   [HVY]
HSPU   [Deficit]
*Scale with 2x KB*
*10 MIN CAP*
Friday, March 28 2014
Open WOD 14.5... or Not
Open WOD 14.5... or Not "Open WOD 14.5"
21-18-15-12-9-6-3
Thruster (95/65)
Bar Facing Burpee

or

"Non-Open WOD"
5 Rounds:
10 x Wall Ball (20/14)
10 x Toes 2 Bar
10 x Shoulder to Overhead (75/55)
Thursday, March 27 2014
Power Elizabeth
Power Elizabeth 10 MIN EMOM:
3-6 x HSPU/Deficit HSPU
4-10 x Shoulder Touch
then
"Power Elizabeth"
21-15-9
Power Clean (135/95)
Ring Dip
Wednesday, March 26 2014
Rooster
Rooster 8 Rounds:
6 x Power Snatch (115/75)   [HVY]
7 x Chest 2 Bar Pull Up
8 x Box Jump (24/20)   [30/24]
*20 MIN CAP*
Tuesday, March 25 2014
Brave Sir Robin
Brave Sir Robin 10 MIN E30SEC
1 x Squat Clean & Split Jerk
then
10 MIN AMRAP:
30 x Double Under
20 x KB Swing (24/16kg)
15 x Push Up
Monday, March 24 2014
Preston's 14.5 Prediction
15 MIN AMRAP:
30 x Bar Over Burpee
30 x Thruster (75/55)
30 x Bar Over Burpee
30 x Thruster (115/75)
30 x Bar Over Burpee
30 x Thruster (135/95)
30 x Bar Over Burpee
30 x Thruster (185/125)
30 x Bar Over Burpee
AMRAP Thruster (205/135)
Friday, March 21 2014
Open WOD 14.4
Open WOD 14.4 14 MIN AMRAP:
60 CAL Row
50 x Toes 2 Bar
40 x Wall Ball (20/14#) (10/9')
30 x Clean (135/95)
20 x Muscle Up
Thursday, March 20 2014
Nation of Domination
Nation of Domination 10 MIN EMOM:
3/4/5 x Burpee
100ft Sprint
3/4/5 x Burpee
then
10 MIN AMRAP:
30 x Double Under
10 x Box Jump
15 x KB Swing (24/16kg)
Wednesday, March 19 2014
Lincoln Six Echo
Lincoln Six Echo 10 MIN EMOM:
3 x Front Squat [w/ Pause In Bottom Position]
3-5 x Strict Pull Up [w/ light banded assistance if necessary]
then
12 MIN AMRAP:
9 x Ring Dip
12 x Back Squat (95/65)
15 x Lunges (95/65)
Tuesday, March 18 2014
Jordan Two Delta
Jordan Two Delta 30 x Hang Clean (135/95)   [185/125]
15 x Burpee Box Jump Over (24/20)
30 x Toes 2 Bar
200 x Double Under
30 x Toes 2 Bar
15 x Burpee Box Jump Over (24/20)
30 x Hang Clean (135/95)   [185/125]
*17 MIN CAP*
Monday, March 17 2014
Angie
Angie 10 MIN EMOM:
10 x Wall Ball (20/14)
30 x Double Under
then:
"Angie":
100 x Pull Up
100 x Push Up
100 x Situp
100 x Air Squat
or
"Lil Angie"
50 x Pull Up
50 x Push Up
50 x Situp
50 x Air Squat
*25 MIN CAP*
Friday, March 14 2014
Open WOD 14.3
8 MIN AMRAP:
10 x Deadlift (135/95)
15 x Box Jump (24/20)
15 x Deadlift (185/135)
15 x Box Jump (24/20)
20 x Deadlift (225/155)
15 x Box Jump (24/20)
25 x Deadlift (275/185)
15 x Box Jump (24/20)
30 x Deadlift (315/205)
15 x Box Jump (24/20)
35 x Deadlift (365/225)
15 x Box Jump (24/20)
Thursday, March 13 2014
Carcosa
7 Rounds:
7 x Overhead Squat (135/95)   [HVY]
11 x Box Jump (30/24)
9 x Wall Ball 12' (20/14#)
*16 MIN CAP*
Wednesday, March 12 2014
Yellow King
10 MIN EMOM:
[ ] x Double Under
[ ] x Strict Press   [Strict HSPU]
*Shoot for 20 Sec Rest/Recovery*
then:
5 Rounds:
200M Run
10 x Hang Power Snatch (95/65)   [HVY]
10 x Ring Dip
*15 MIN CAP*
Tuesday, March 11 2014
CrossFit Nashville Nasty
100 x Burpee
90 x Double Under
80 x Sit Up
70 x HR Push Up
60 x Box Jump (24/20)
50 x Thruster (75/55)
40 x Toes 2 Bar
30 x KB Swing (32/24kg)
20 x Sumo Deadlift High Pull (32/24kg)
10 x Wall Climb
1 x Muscle Up
800M Run
*30 MIN CAP*
Monday, March 10 2014
Jedi Cat
"Jedi Cat"
10 MIN EMOM:
3 x Clean & Jerk
5 x Burpee Box Jump Over
then
21-15-9-15-21
Deadlift (155/105)
Push Up
Wall Ball (20/14)
*12 MIN CAP*

Friday, March 7 2014
Open WOD 14.2
Open WOD 14.2 Every 3 MIN
2 Rounds:
10 x Overhead Squat (95/65)
10 x C2B PullUp
then:
12x Each, 14x Each, 16x Each, etc.
Go until you can't complete 2 rounds in 3 minutes
*Score is total Reps*
Thursday, March 6 2014
#CopsRUs
#CopsRUs 15 x Wall Climb
25 x Front Rack Lunge (125/85)
25 x Sumo Deadlift High Pull (125/85)
50 x Box Jump Over (24/20)
25 x Front Rack Lunge (125/85)
25 x Sumo Deadlift High Pull (125/85)
15 x Ring Dip   [10 x Muscle Up]
*20 MIN CAP*
Wednesday, March 5 2014
Reggie Ledoux
Reggie Ledoux 10 MIN EMOM:
5 x Deadlift
10 x Wall Ball
Then:
12-9-6-3
Power Snatch (135/95)   [185/115]
Chest To Bar Pull Up
*7 MIN CAP*
Tuesday, March 4 2014
Freeze Shock
Freeze Shock 10 MIN EMOM:
5 x Clean & Jerk
then
15 MIN AMRAP:
20 x Overhead Squat (115/75)
30 x Toes 2 Bar
40 x Push Up
Monday, March 3 2014
Glaciate
Glaciate 10 MIN EMOM:
5 x Wall Ball (20/14)
5 x Box Jump (30/24/20)
5 x Toes 2 Bar
Then:
5-4-3-2-1
Squat Clean Thruster (135/95)   [185/125]
25-20-15-10-5
Burpee
*12 MIN CAP*

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