Monthly Archives: March 2013

            Warm up: 5 body rows, 5 hng pwr cln, 5 push ups X 5 Wod: Elizabeth 21 15 9 Clean 135/95 Ring Dips Strength: B. Squat 5X5//75  

Saturday Wod 13.4 and… Warm up: Wod: 13.4 makeup

              Warm up: 8 hang bb sqt cln, 4 push ups 100 m run X3 Wod: 7 RFT 8 F. squats 135/95 10 burpee pull ups 350 m run Strength: 50 flutters/50 leg levers

              Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 135/95 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout.… Read More »

                Our first Wod at 2120 one year ago. Much has happened to many of us in the last year. As a community we have had great moments and experienced extreme lows. From our personal lives of engagement, Marriage, New life and a loss of a great friend… Read More »

              Warm up: 3 chin ups, 6 wide position push ups, 12 squats X4 Wod: Work together and get it done. Push press 3 3 3 3 BB box step ups 5 5 5 5 // 5 each leg 18” box Sumo DL 3 3 3 3  Snatch balance… Read More »