8 MAR 13 Front Squats and Pullups

5 Front Squats 225/150
25 pullups
4 Front Squats 225/150
20 Pullups
3 Front Squats 225/150
15 Pullups
2 Front Squats 225/150
10 Pullups
1 Front Squats 225/150

7 Mar 13 Open WOD 13.1

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

6 MAR 13 It's a long one...

30 rounds of

30 Sec max effort row
30 Sec rest

For total distance

5 MAR 13 F#$kin AMRAP

20 Min AMRAP

5 CTB Pullups
10 HR pushups
15 Wallballs 20/14

4 MAR 13 Master Chief

“The Master Chief”

5 Rds (3 min AMRAP) with 1 min rest BTR

3 PC 155

6 FSQ 155

9 HR Pushups

2 Mar It's a Saturday WOD

Prior to WOD 100 double unders for time 3 min cap

then 12 min AMRAP

3 min rest

5 STOH 185/120
7 Squats
12 jump touches 12 in target above outstretched hand

then no rest

4x200m sprints

1 MAR 13 Happy Birthday JD!!!

It's his birthday and we let him pick the WOD


3 Rounds for time

3 Hang power snatches  135/95
5 Weighted Pullups 25/10
7 Russian KB swings 32/20kg
9 Hang Power Cleans 135/95