Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Hang squat cleans 2-2-2-2-2-2-2, starting @ 50% 1RM and building to 90% 1RM

2 rounds for time of:

15 Ground to overhead (115 lb./75 lb.)
20 Lunges with 115 lb./75 lb. on your back
800m Run

Post loads and time to comments.


Firefighters for the summit

Several of our local Fort Worth Fire Fighters, including Dusty Sides, Kasey Gandy, Clint Brewer, Jerry Bays, Daniel Ory and Matt Magoffin will attempt to climb Denali in Alaska this summer to benefit Sons of the Flag, a non-profit that is doing great work for burn survivors.

MARK YOUR CALENDAR for Thursday, April 10 for a guest bar tending/fundraising event at Grace (777 Main Street, downtown Fort Worth), 5pm – 7 pm. See you there!

Post thoughts to comments.

Monday WOD, March 31, 2014

5 thoughts on “Monday WOD, March 31, 2014

  • March 31, 2014 at 7:33 am

    Worked up to two sets at 245, which is a little below the 90% mark. I’m ok with this.

  • March 31, 2014 at 9:57 am

    What’s up with all the people who HAVEN’T done 14.5 yet. Today is your last day. Enjoy it.

  • March 31, 2014 at 1:37 pm

    Well I agree with Bo! If you havent done 14.5 now is your chance! I liked it so much did it twice !!! Took over 2 minutes off my original time! Thanks to my cheering section!! Thank you Mark, Mitzi, Angie P, and Lokey! Only one request. Going to need a big cheering section as will probably be in top 200. Will be doing 4 WODs in 4 days!!!

  • March 31, 2014 at 5:37 pm

    Go Angie!!!!!!!!

  • April 1, 2014 at 12:14 pm

    That’s my husband, Kasey! Super proud of him and all the guys. April 10 will be a great opportunity to support the cause for Sons of the Flag and they would love to see some Crossfitters up there! Hope all is well!

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