WODS: March 2016

CALENDAR VIEW
Thursday, March 31 2016
Meechum
7 Rounds:

12 x Deadlift (225/155)   {165/105}

15 x Toes 2 Bar

18 x Push Up

*18 MIN CAP*

Wednesday, March 30 2016
93.3 FM
30 x Overhead Squat (95/65)   [135/95]

30 x Bar Facing Burpee

30 x Muscle Up

30 x Bar Facing Burpee

30 x Overhead Squat (95/65)   [135/95]

*15 MIN CAP*

Tuesday, March 29 2016
Jelisa's B-Day WOD
Jelisa's B-Day WOD 10 MIN AMRAP:

3 x Squat Clean (165/115)   [225/145]

20 x Double Under

Monday, March 28 2016
The AMAZING AMRAP!!!
The AMAZING AMRAP!!! 12 MIN AMAZING AMRAP:

20 x KB Swing (32/24kg)

20 x Chest 2 Bar Pull Up

20 x Wall Ball (20/14)

Friday, March 25 2016
Open WOD 16.5
Open WOD 16.5 21-18-15-12-9-6-3
Thruster (95/65)   {65/45}
Bar Facing Burpee
Thursday, March 24 2016
Castelobruxo
Castelobruxo 10 MIN AMRAP:

5 x Hand Stand Push Up   {HRPU}

7 x Deadlift (205/135)   {155/105}

9 x Box Jump (24/20)

Wednesday, March 23 2016
Uagadou
Uagadou 800M Run                             Masters Rx

30 x Squat Clean (185/125)   {135/95}

800M Run

*19 MIN CAP*

Tuesday, March 22 2016
Derek Abdelnour's B-Day WOD
Derek Abdelnour's B-Day WOD 12 MIN AMRAP:

5 x Muscle Up

20 x Thruster (75/55)

5 Muscle Up

20 x Thruster (95/65)

5 Muscle Up

20 x Thruster (135/95)

5 x Muscle Up

20 x Thruster (165/115)

5 x Muscle Up

AMRAP Thruster (185/125)

Monday, March 21 2016
Nick Brier's B-Day WOD
Nick Brier's B-Day WOD 5 Rounds:
20 x Burpee
15 x Toes 2 Bar
10 x Hang Snatch (95/65)
*14 MIN CAP*
Friday, March 18 2016
Open WOD 16.4
Open WOD 16.4 13 MIN AMRAP:
55 x Deadlift (225/155)
55 x Wall Ball (20/14) to (10/9')
55 x Calorie Row
55 x HSPU

Scaling Options
Thursday, March 17 2016
Golly Gumdrops
Golly Gumdrops 100 x Air Squat
75 x Push Press (75/55)
50 x Burpee
10 x Muscle Up
*12 MIN CAP*
Wednesday, March 16 2016
Mahoutokoro
Mahoutokoro 21-15-9:
Deadlift (225/155)
Chest 2 Bar Pull Up
*9 MIN CAP*
Tuesday, March 15 2016
#PastorDenny
#PastorDenny 5 Rounds:
400M Run
21 x HSPU
12 x Overhead Squat (135/95)
*18 MIN CAP*
Monday, March 14 2016
Tara's B-Day WOD
Tara's B-Day WOD 10 MIN AMRAP:
9 x Power Clean (115/75)
10 x Toes 2 Bar
10 x Box Jump (24/20)
Friday, March 11 2016
Open WOD 16.3
7 MIN AMRAP:
10 x Snatch (75/55)
3 x Bar Muscle Up

Scaled:
10 x Snatch (45/35)
5 x Jumping C2B Pull Up

Masters 55+
10 x Snatch (65/45)
5 x C2B Pull Up

Masters 55+ Scaled
10 x Snatch (45/35)
5 x Jumping C2B Pull Up
Thursday, March 10 2016
Goodbye Sean Bellinger WOD
Goodbye Sean Bellinger WOD 8 MIN AMRAP:
8 x Toes 2 Bar
3 x Clean & Jerk (135/95)
Wednesday, March 9 2016
#SurvivorMcGyver
#SurvivorMcGyver 40-30-20-10
Wall Ball (20/14)
3-6-9-12
Deadlift (225/155)   {185/125}   [275/185]
{Master's Rx}
*12 MIN CAP*

Last Done 1 OCT 2015
Tuesday, March 8 2016
Peyton Forever
Peyton Forever 3 Rounds:
400M Run:
30 x KB Swing (24/16kg)   [32/24]
20 x Box Jump (24/20)   [30/24]
10 x Thruster (135/95)   [165/105]
*17 MIN CAP*
Monday, March 7 2016
Fuller House
Fuller House 5 Rounds:
15 x Snatch (75/55)
5 x  Muscle Up
*12 MIN CAP*
*Sub 2 x Ring Dip per Muscle Up*
Friday, March 4 2016
Open WOD 16.2
Open WOD 16.2 4 Min to complete
25 x Toes 2 Bar
50 x Double Under
15 x Squat Clean (135/85)

if completed,

4 Min to complete
25 x Toes 2 Bar
50 x Double Under
13 x Squat Clean (185/115)

if completed

4 Min to complete
25 x Toes 2 Bar
50 x Double Under
11 x Squat Clean (225/145)

if completed

4 Min to complete
25 x Toes 2 Bar
50 x Double Under
9 x Squat Clean (275/175)

if completed

4 Min to complete
25 x Toes 2 Bar
50 x Double Under
7 x Squat Clean (315/205)

*20 MIN CAP*

Scaled Athletes Perform:
25 Knee Raises
50 Single Under
Weights Progress (95/55) > (115/75) > (135/95) > (155/115) > (185/135)

Masters 55+ Perform:
25 Toes to Bar
50 x Double Under
Weights Progress (115/65) > (135/85) > (155/105) > (185/125) > (205/145)

Masters 55+ Scaled Perform:
25 Sit Up
50 Single Under
Weights Progress (65/45) > (85/65) > (105/75) > (125/85) > (145/105)
Thursday, March 3 2016
#SuperIdol
#SuperIdol 100 x Double Under 'Buy In'
then
21-15-9:
Deadlift (225/155)
Ring Dip
then
5 x Muscle Up 'Cash Out'   [10x]
*12 MIN CAP*
Wednesday, March 2 2016
Two Loves
Two Loves 5 Rounds:
10 x Hang Squat Snatch (95/65)
15 x Box Jump (24/20)
*9 MIN CAP*
Tuesday, March 1 2016
Sea Turtles
Sea Turtles 10 MIN AMRAP:
20 x Wall Ball (20/14)
15 x Toes 2 Bar
10 x Power Clean (135/95)

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