Month: February 2013


WOD 130222 “Bulger” Ten rounds: 150m Run 7 Chest to bar pull-ups 7 Front Squats (135/75) 7 HSPU Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of …

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The Close Miss

WOD 2/22/13 Push Press 5-5-5-5 Start from the ground   2 minute Double Under test   AMRAP in 5 minutes: 10 Wall Ball (20/14) 10 Pull-Ups   Immediately followed by:   5 Rounds: 10 Burpees 20 Double Unders   Score is rounds completed in the AMRAP and time for the 5 Rounds.

Friday Bowl

WOD 2/21/13 Skill: Complete 5 heavy sets of 1 Squat Clean + 1 Front Squats Part A: 3x250m Row Sprints Complete this in a group of 3. As soon as one person finishes the next person begins Part B: AMRAP in 10 minutes: 14 Push-Ups 7 Box Jumps (24/20) 14 Hollow Rocks     Every …

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WOD 130221 Back Squat 3-3-3-3-3 @80% If you’ve never found a 1 rep max back squat, today you will AMRAP in 15: 10 KB Swings (55/35) 10 Box Jumps (24/20) 10 Ring Dips from Visit the link here to compare your times.

Brownie Points

WOD 2/20/13 Max Double Unders in 2 minutes   Max Back Sqauats @ Body weight   AMRAP in 8 minutes: 100m Farmers Carry (heavy) 200m Run 10 Burpees   Cash Out: 20 Dual Kettlebell Front Squats* (55/35) *Means one KB in each hand in the rack position. Break up the 20 reps if needed.

Invisible Owls

WOD 2-20-13 AMRAP in 90 seconds: Tire Flip Burpee Tire Jump (in & out) This will be done 1 person at a time. When you are not doing the AMRAP, you will be doing Squat Therapy. “Annie” For Time: 50-40-30-20-10 • Double Unders • Situps In any remaining time after today’s WOD: grab a lacrosse …

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WOD 2/19/13 Thruster 3-3-2-2-1-1 Start from the racks. If it’s heavy drop the bar after lock out at the top.   21-15-9 Kettlebell Swings (55/35) Pull-ups Push-Ups   For added difficulty try the push-ups from the rings but only if you can do perfect push-ups from your toes without “snaking” up from the bottom.


WOD 2-18-13 Bear Complex Ladder Complete the following without dropping the bar: • 1 Power Clean • 1 Front Squat • 1 Push Press • 1 Back Squat • 1 Push Press (from back) Men: Start with a 45# bar (RX) Women: Start with a 30# bar (RX) Once completing the complex, add 10-20 pounds …

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