Just another Hero WOD Monday :) - 3/9/2015

March 9, 2015

OUTSTANDING performances on 15.2 today guys!  Almost EVERYONE who did 14.2 last year bettered their score significantly proving that we are much more fit than we were last year...and therefore CROSSFIT WORKS!!  If you haven't got your open WOD in yet, you still have 1 more day tomorrow!  Everyone make sure you submit your scores by 8pm tomorrow (Monday) night when they are due.


Now onto another great week!  Here are your Monday WODs...


Monday March 9, 2015


CrossFit (6am/7am/10am/12:15pm/5:30pm)


Strength:  Let’s work on those front squats…


EMOM for 7 minutes:

7 Bodyweight front squats




Time for a new hero WOD!




3 RFT:

Run 800 meters

7 Deadlifts 185/275

10 Burpee pull-ups

14 Single arm kettlebell thrusters (7 each arm) 35/53

20 box jumps 20/24


Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.



Endurance WOD (6:30pm)


How about some 15.2 – EWOD STYLE!


Every 3 minutes for as long as possible complete:


From 0:00-3:00

2 rounds of:

DUBs, 10 reps

Squat Thrusts (burpee 50% off), 10 reps

Mountain Climbers, 10 reps


From 3:00-6:00

2 rounds of:

DUBs, 12 reps

Squat Thrusts (burpee 50% off), 12 reps

Mountain Climbers, 12 reps


From 6:00-9:00

2 rounds of:

DUBs, 14 reps

Squat Thrusts (burpee 50% off), 14 reps

Mountain Climbers, 14 reps


Etc., following same pattern until you fail to complete both rounds.

Sub for DUBs will be 2:1 singles.



On-Ramp (7:30pm)



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