Home Blog Weekly WOD WODs for Week of 3/30/15

WODs for Week of 3/30/15


2 RFT:
100 squats
50 Box Jumps 20/16
25 Snatches 95/65























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.

3 rft:

Run 800m

7 Deadlifts 275/175

10 Burpee Pullups

14 (7 ea arm) single arm KB Thrusters 53/35

20 Box Jumps 24/20


“April Fool”

For time, complete:

1000 Double Unders

900 Walking Lunges

800 Situps

700 Jumping Jacks

600 Pullups

500 Squats

400 V-ups

300 dips

200 Box Jumps

100 Burpees


What?!?!?!!?!  Find out how to perform this WOD when you get here…….  April Fools!!!!


3 rft:

50m Overhead Walk 135/95

50m Walking Lunge (rack position) 135/95

100m Farmer Carry 95/65 (total wt, 2 objects)



Clock set for 12 minutes. With a barbell, complete:

1 min squat cleans

1 mi push jerks

2 min squat cleans

2 min push jerks

3 min squat cleans

3 min push jerks

Rx = 135/95


“Fundraiser for Baby Bennett”

Saturdays WODs will be performed in support of Coach Jon and his wife, Andrea’s son, Bennett. Bennett is almost 1 year old and is in need of a costly helmet that is not covered under insurance.

The suggested donation for participating in the WOD is $5.  This will get you 5 raffle tickets to enter for prizes of your choice.  Additional tickets may be purchased at $1 each and will increase your chances of winning the prizes!  You do not need to be present to win the prizes.  Prizes include CFP gift certificates, CFP apparel, FitAid, massage and hair gift certificates, coffee cards and more!  Additional cash or check donations will also be accepted at the event.

Please join us in raising funds to help this future CrossFitter!





















For Time:

100 Double Unders, then:


Deadlift 225/155



Then, Sprint 100m

















with Trique Meininger, a top Calpian weightlifter

There are still spots open!  You can show up at 2pm and get in!

$50 cash or check

















Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint