WODS: March 2015

CALENDAR VIEW
Tuesday, March 31 2015
Power Elizabeth
Power Elizabeth 21-15-9:
Power Clean (135/95)
Ring Dip
Monday, March 30 2015
Welcome Back Locke
Welcome Back Locke 12 MIN AMRAP:
20 x Wall Ball (20/14)
15 x KB Swing (24/16kg)
10 x Burpee Pull Up
Friday, March 27 2015
Let It Go
Let It Go 4 Rounds:
12 x Ring Dip
15 x Push Press (75/55)
18 x Air Squat
Thursday, March 26 2015
Dark Lord Funk
Dark Lord Funk 10-9-8-7-6-5-4-3-2-1:
Toe 2 Bar
Push Up   [HSPU>Strict]
Wall Ball (20/14)
*20 x Traveling Lunge after each round*
Wednesday, March 25 2015
Goodbye Heather WOD
Goodbye Heather WOD 15 MIN AMRAP:
5 x Hang Squat Clean (135/95)
5 x Burpee Box Jump (24/20)
30 x Double Under
Tuesday, March 24 2015
Bippity Boppity Boo
20 x Pull Up
5 x Deadlift (185/125)
100M Run
15 x Pull Up
10 x Deadlift (185/125)
200M Run
10 x Pull Up
15 x Deadlift (185/125)
300M Run
5 x Pull Up
20 x Deadlift (185/125)
400M Run
*NO CAP*
Monday, March 23 2015
Gus Gus
30-20-10:
Thruster (75/55)
Burpee
Box Jump (24/20)
*14 MIN CAP*
Friday, March 20 2015
March Madness
March Madness 4 Rounds:
5 x Burpee C2B Pull Up   [MU]
10 x KB Swing (24/16kg)   [32/24kg]
15 x Wall Ball (20/14)
*10 MIN CAP*
Thursday, March 19 2015
#3Cs
#3Cs 10 MIN AMRAP:
9 x Ring Dip
15 x Power Snatch (75/55)
Wednesday, March 18 2015
Vulcan Raven
Vulcan Raven 40 x Overhead Lunge (45/25)
30 x Box Jump (24/20)   [30/24]
20 x Toe 2 Bar
10 x Overhead Squat (155/105)   [205/135]
20 x Toe 2 Bar
30 x Box Jump Over (24/20)   [30/24]
40 x Overhead Lunge (45/25)
Tuesday, March 17 2015
Shamrock
Shamrock 15 MIN AMRAP:
4 x Power Clean (155/105)
8 x Pull Up   [C2B]
12 x Hand Release Push Up   [HSPU-Strict]
Monday, March 16 2015
Psycho Mantis
Psycho Mantis 3 Rounds:
15 x Thruster (95/65)
15 x Front Squat (95/65)
15 x Air Squat
15 x Burpee
*12 MIN CAP*
800M Run Buy Out at 12:00 Mark
Friday, March 13 2015
Doctor Eggman
Doctor Eggman 3 Rounds:
30 x AbMat Situp   [GHD]
20 x Air Squat
10 x Burpee Box Jump (24/20)
5 x Thruster (135/95)   [155/105]
Thursday, March 12 2015
Zazu
Zazu 18-15-12-9-6-3:
Front Squat (135/95)
Hand Release Push Up   [HSPU-Strict]
Toe 2 Bar
*16 MIN CAP*
Wednesday, March 11 2015
3 Rounds:
400M Run
21 x KB Swing (24/16kg)
12 x Pull Up
Tuesday, March 10 2015
Whitney Wins
15 MIN AMRAP:
15 x Wall Ball (20/14)
15 x Deadlift (185/125)
15 x Box Jump Over (24/20)
Monday, March 9 2015
Moriarty
12 MIN AMRAP:
4 x Muscle Up
8 x Power Clean (135/95)
12 x Bar Facing Burpee
*Sub Ring Dips For Muscle Ups*
Friday, March 6 2015
More Snow
21-15-9:
Box Jump (24/20)
Push Press (75/55)
Burpee
Wednesday, March 4 2015
Jess B's B-Day WOD
50-40-30-20-10:
Wall Ball (20/14)
2-4-6-8-10:
C2B Pull Up   [Bar Muscle Up]
*30ft Hand Stand Walk after each set*
*Sub 10x Shoulder Touches on each shoulder*
*17 MIN CAP*
Tuesday, March 3 2015
#womentellall
5 Rounds:
50 x Double Under
10 x Overhead Squat (115/75)   [135/95]
10 x Power Clean (115/75)   [135/95]
Monday, March 2 2015
Hotel California
12 MIN AMRAP:
12 x Shoulder to Overhead (135/95)
9 x Hand Release Burpee Box Jump (24/20)
6 x Muscle Up
*1 MU = 1 C2B & 1 Ring Dip*

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