W.O.D. 4/3/13

KB Cleans 5×3

4 Rounds for time:

6 Push press

10 Box Jump

6 Deadlifts

(more…)

Strict Press

3.3.3.3.3

The “Irene Chipper”

Congratulations to Irene on her retirement!

Teams of 3*

30 Squat Thrusts

30 Full Ext Sit Ups

30 Thrusters #45/#75

30 Push Ups

30 KB Swing

2RFT

*Complete as a team, in order – team member must complete exercise before it can be started by the next teammate.

W.O.D. 3/30/13

“Helen”

Three Rounds:

400m Run

21 Swings

12 Pull-ups

(more…)

W.O.D. 3/29/13

*8:30 and 9:30 Only, no 5:30Am and 6pm*

Front Squat 5×3

1min rounds, 2 round:

Catch Squat

Dbl unders/Tuck Jump

Alt Swing

Dbl unders/Tuck Jump

Squat Thrusts

Dbl unders/Tuck Jump

(more…)

W.O.D. 3/28/13

Thruster/Toes to Bar AMRAP in 7 Min:

3,6,9,12,15…..

(more…)

W.O.D. 3/27/13

KB Clean 5×5

5 RFT:

12 SDLHP

50 Mt Climbers

(more…)

W.O.D. 3/26/13

Strict Press 5×5

Amrap in 12 min:

6 Barbell Rows

5/5 Floor Press

8 Pull-ups

10 Push ups

(more…)

W.O.D. 3/25/13

Front Squat 5×5

5 RFT:

8 Deadlift

20 Swings

10 Burpees

(more…)

Weighted Pull Ups

3.3.3.1.1

10/10 Suicide Planks

10 Heavy Swings

10/10 Heavy Twists

2/2 Waiter Walks

OR  You can complete Q’s version of 13.3

150 Wall Ball

90/90 Mt. Climbers

30 Burpee Pull Ups

12 minute cap – AMRAP

Dead Lift

3.3.3.1.1

21.15.9

Box Jumps & KB Dead lift

cash out – 3×10 Hanging Leg raises