WOD Friday March 26th

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

WOD Wednesday March 17th

*Hey! Words Strongest Manatee is this Saturday! Come out and meet the World Record Bench Press Holder Julius Maddox and watch some exciting competition!

*We have another Friday Night Lights event this Friday! Bring a dish to share and be ready to throw down after our next matchup!

Warm up: 2 rounds: 5 clean pullunders / 5 front squats / 5 good mornings

For time:

1000 meter row

100 Pushups

500 Meter row

50 Burpees

*Begin every 90 seconds including 0:00 with 1 heavy clean

*Don’t go up in weight, put it on there at the beginning

WOD Wednesday February 10th

namesake photo
  • For Time
  • 1 Squat Clean (185/135 lb)
  • 10 Parallette Handstand Push-Ups
  • 2 Squat Cleans (185/135 lb)
  • 9 Parallette Handstand Push-Ups
  • 3 Squat Cleans (185/135 lb)
  • 8 Parallette Handstand Push-Ups
  • 4 Squat Cleans (185/135 lb)
  • 7 Parallette Handstand Push-Ups
  • 5 Squat Cleans (185/135 lb)
  • 6 Parallette Handstand Push-Ups
  • 6 Squat Cleans (185/135 lb)
  • 5 Parallette Handstand Push-Ups
  • 7 Squat Cleans (185/135 lb)
  • 4 Parallette Handstand Push-Ups
  • 8 Squat Cleans (185/135 lb)
  • 3 Parallette Handstand Push-Ups
  • 9 Squat Cleans (185/135 lb)
  • 2 Parallette Handstand Push-Ups
  • 10 Squat Cleans (185/135 lb)
  • 1 Parallette Handstand Push-Up

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

The “J.J.” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, April 25, 2012 (120425).