2013-03-30 Wod

Open Workout 13.4

or

7min AMRAP
400m Run Buy In
2n Manmakers, 35/15#
2n HSWU

This in an increasing ladder where n = # of rounds

2013-03-28 Wod

Open Workout 13.4
7min AMRAP

3n Clean and Jerk, 135/95#
3n T2B

This in an increasing ladder where n = # of rounds

2013-03-27 Wod

Death by 10m

2013-03-26 Wod

Partner Wod (I Go You Go)

3 Rope Climbs
3 Clean & Jerks, 115/85#
---

2 Rope Climbs
2 Clean & Jerks, 135/95#
---

1 Rope Climb
1 Clean & Jerk, 155/105#
---

2 Rope Climbs
2 Clean & Jerks, 135/95#
---

3 Rope Climbs
3 Clean & Jerks, 115/85#

2013-03-25 Wod

10-20-30-40
KB Swings, 28/20 kg
 5-10-15-20
C2B Pullups

Either
5 Air Squats EMOM
or
Buy Out: #min x 5 = Air Squats

Paleo Winners Are...

Overall:

Rx: Stacey Russo
Scaled: Leo 'Coffee' Mengel

Best Benchmark Improvement:

Rx: Ivan Arkhipov
Scaled: N/A

Since a Scaled Best Benchmark winner could not be determined, the scaled prize goes to the runner up in the Rx division: Amanda Ryan

Congratulations to all the winners!

2013-03-23 Wod

12min AMRAP
3 TGU (Each Arm), 55/35#
6 T2B
9 Pushups

2013-03-22 Wod

Open Workout 13.3
12min AMRAP

150 Wallballs, 20# -> 10', 14# -> 9'
90 Double Unders
30 Muscle Ups

Compare to 2012-03-15

2013-03-21 Wod

11-9-7-5-3
HSPU
Power Snatch, 95/65#
Burpee over Bar

2013-03-20 Wod

1000m Run
80 Double Unders
60 Lunges
40 Double Unders
20 Lunges
10 Strict Pullups
(Rx+ 5 Bar Muscle Ups)

2013-03-19 Wod

5 Rounds
30sec Hanging or Parallette L-Sit Hold
20 Weighted AMSU, 20/14#
10 Back Squats, 115/75#

2013-03-18 Wod

"I'm going to burpee the ish out of this wod"

150 Clean and Jerks, 95/65#
Buy in: 3min AMB(urpees)AP

If you get to 50 burpees at or before the AMBAP finishes, then you're continuing until you complete 100 burpees for time
If you get less than 50 burpees, then # C&J = 150 - (3 x #Burpees Completed)

Do. Not. Game. This. Wod.

2013-03-16 Wod

Tabata
Jumping Pullups
Wallballs, 20/14#
K2E

2013-03-15 Wod

Open Workout 13.2

10 min AMRAP:

5 shoulder to overhead, 115/75#
10 deadlifts, 115/75#
15 box jumps, 24/20"

2013-03-14 Wod

3 Rounds in Teams of 3:

14 TGU,55/35# 
15 HSWU
9 Rope Climbs 
(2 Burpees Every Switch) 

2013-03-13 Wod

24 Double Unders
12 SDL @50% 1RM

36 Double Unders
12 SDL

48 Double Unders
12 SDL

36 Double Unders
12 SDL

24 Double Unders

EMOM: 3 Jumping Pushups

2013-03-12 Wod

6min AMRAP
12 Man on Fire Burpee Buy In
3n KB Swings, AHAP (Russian Std)
3n Box Jumps, 28/24"

Rest 90sec
Repeat

2013-03-11 Wod

3 Rounds
600m Run
18 Pullups
9 Split Jerks, 115/85#

2013-03-10 Wod

Open Workout 13.1
17 minute AMRAP

40 Burpees 
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

2013-03-09 Wod

13min Partner AMRAP
14 Air Balls, 20/14 
Partner A: 13 KB Swings, 24/16 
Partner b: Max Medball Twist
then switch 
120m OH Carry, 1 object each