Monthly Archives: March 2013

4/1/13

Strength: Push Press 3x5 WOD: 3 Rds for time 25 Push Ups 25 Air Squats 25 KBS
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3/28/13

13.4 is here!!! Ascending ladder 7 min AMRAP 3-6-9-12-15-18-21-24.... Clean & Jerk - 135#/95# Toes to bar We will be at the box tomorrow at 11:30 am to judge anyone who can't make it Friday and Sunday!
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3/27/13

Open WOD 13.4 is released tonight. Any guesses of what it might be? What would your dream WOD be? Strength: Snatch 3 x 3 WOD: 5 rds work 2 min, rest 1 min 20 DU's Max rep full snatch  *85-90% max Rest 1 min (score as total weight lifted) example, used 135# 35 reps = 4,725lbs
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3/26/13

Strength: 3 x 5 Deadlift WOD: AMRAP 18 min 20 Sit Ups 15 Push Ups 10 KBS
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3/25/13

Strength: 4 x 4 Pause front squat WOD: 3 rds for time 30 Thrusters 75# 30 Pull Ups 30 Box Jumps
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3/24/13

Remember 13.3 tomorrow at 10:00 am! Spectators welcome! :) Let's see some muscle up PRs!!!!
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