WOD – 17APR12
“Nicole”
AMRAP 20 minutes of:
Run 400 m
Max reps pull ups
*Score is # rds and # pull ups
Adjusted AM schedule to Meet the Needs of the Crew!
A number of our Crew have asked for an earlier AM class time so we have answered. Starting promptly Monday the 9th of April our AM classes will move from 6:00 to 5:30! They will still be held Monday – Wednesday – Friday. As the summer approaches you may find yourself being tempted by getting your WOD on in the cool temperatures of the early AM. Also, to answer any questions out there if you are planning on participating in the 4 Weeks to a Better You Challenge you may do the baseline WOD “Helen” at the AM class and just show up for the food and nutrition seminar in the PM. See you in the box! 3, 2, 1…GO!
WOD – 30MAR12
Skill Builder – Box Jump technique and efficiency
WOD – Death by Burpee Box Jump, 24/20″
With a continuously running clock do one Burpee Box Jump the first minute, two Burpee Box Jumps the second minute, three Burpee Box Jumps the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
WOD – 28MAR12
Strength – 3 Snatches @ 80% of 1RM; EMOTM for 10 minutes
then…
WOD – In teams of three complete as many Burpees as possible in 
using the following rotation:
Station 1 – 100 Single Unders on jump rope
Station 2 – Max Reps Burpees (these are cumulative for whole team)
Station 3 – Rest
WOD – 26MAR12
“DT“
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
WOD – 15MAR12
AMRAP 20 min
100 m run
10 Double Unders
10 Sit ups
10 Push ups
*each round double the #. Round 2 is 200m run, 20 Double unders, 20 Sit ups and 20 Push ups. Round 3 is 400m and 40 reps of each and so on until the time runs out.
