Monthly Archives: March 2014

March 31, 2014

WOD: 12 min EMOM: (Every minute on the minute) 1 Deadlift (315/205#) 10 KB Swings (70/55#) Core workout: (optional) 50 seconds work, 10 seconds rest

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March 28, 2014

2013 Regional Individual Event #6 For time: 100 Double-unders 50 Handstand push-ups 40 Toes-to-bar 30 Shoulder to overhead with axle (160 / 100 lbs) 90 foot Walking lunge with axle in front rack (160 / 100 lbs)

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March 27, 2014

2012 Regional Individual Event #4 For time: 50 Back squats (135 / 95 lbs) 40 Pull-ups 30 Shoulder-to-overhead (135 / 95 lbs) 50 Front squats (85 / 65 lbs) 40 Pull-ups 30 Shoulder-to-overhead (85 / 65 lbs) 50 Overhead squats … Continue reading

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March 25, 2014

“Diane” 21-15-9 reps for time of: Deadlift (225 / 155 lbs) Handstand push-up Warm up and Cool down with some of your 300 Kettlebell Swings, and if time permits Tabata Abs.

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March 24, 2014

For time: 50 Pull-ups 100 Kettlebell swings (24 / 16 kg) 100 Double-unders 50 Overhead squats (95 / 65 lbs) (Work on the remainder of your 300 Kettlebell Swings for Warm-up and Cool Down)

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March 21, 2014

Day 9 – 300 Kettlebell Swings a day Challenge! Warm up by doing some of your 300 Kettlebell Swings Open WOD 13.5 15 Thrusters 15 Chest to Bar Pull ups MEN – includes Masters Men up to 54 years old … Continue reading

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March 20, 2014

Day 8 – 300 Kettlebell Swings a day Challenge! Warm up by doing some of your 300 Kettlebell Swings Open WOD 13.4 Clean & Jerk Toes to Bar MEN – includes Masters Men up to 54 years old Complete as … Continue reading

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March 19, 2014

Day 7 – 300 Kettlebell Swings a day Challenge! Warm up by doing some of your 300 Kettlebell Swings Rest or Makeup Day

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March 18, 2014

Day 6 – 300 Kettlebell Swings a day Challenge! Warm up by doing some of your 300 Kettlebell Swings Open WOD 13.2 10 minute AMRAP 5 Shoulder to Overhead 10 Deadlift 15 Box Jumps MEN – includes Masters Men up … Continue reading

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March 17, 2014

Day 5 – 300 Kettlebell Swings a day Challenge! Warm up by doing some of your 300 Kettlebell Swings Open WOD 13.1 17 minute Cap 40 Burpees 30 Snatches 30 Burpees 30 Snatches 20 Burpees 30 Snatches 10 Burpees 30 … Continue reading

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