3.9.15 – WOD 

Posted on March 8, 2015 by WW



Athlete: Moises during 15.2

Monday, March 9th

CrossFit

“Bowen”



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.

Hero WOD:

3 rounds for time of:

Run 800 meters
7 Deadlifts, 275/185 pounds 
10 burpee pull-ups

14 Single arm kettlebell thrusters, Blue/Pink (7 each arm)

20 box jumps, 24/20 inch box 

Warm down: 

3 minutes of Single Unders

3 x superset of:

30 second Chinese Plank

30 second Chinese Plank (face up)

BaseFit:

0-10:00 

Row 1,500 meters 

25 DB Thrusters 

Max Push-ups

10:00-20:00

Run 1 mile

Max Sit-ups

20:00-30:00

300 Double Unders 

200 Jumping Jacks 

100 Mountain Climbers (single count)

Max Air Squats 

Warm down:

Same as CrossFit 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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11 Responses to 3.9.15 – WOD 

  1. WW says:
    March 9, 2015 at 6:30 am

    5:15am

    Rick – 27:56 225# DL, 44# KB
    Jamie – 29:27 RX
    Robbie – 30:09 225#
    Lani – 32:29 113# DL, 26# KB
    Nicole – 36:08 175# DL, 26# KB
    Ed – 36:08 225#, 44# KB
    Autumn – 37:04 26# KB

    Reply
  2. WW says:
    March 9, 2015 at 7:53 am

    6:30am

    Derek – 24:00 RX
    Joe M. – 24:46 RX
    Cammi – 37:41 26# KB
    Sarah – 39:10 155# DL, 26# KB
    Ryan – Open WOD 15.2 = 177 reps

    Reply
  3. WW says:
    March 9, 2015 at 8:35 am

    7:45am BaseFit

    Tony – 20 Push-ups/44 sit-ups/40 Mountain Climbers
    Derek – 29 Push-ups/40 sit-ups/180 Jumping Jacks

    Reply
  4. Jd says:
    March 9, 2015 at 10:06 am

    Josh W. 28:56 26#KB/high jumping burpees
    Tali : 29: 35 165#/17#KB
    Amy R: 35:05 145#/26KB
    DeniseF: 35:06 RX

    Reply
  5. Jd says:
    March 9, 2015 at 1:24 pm

    Bri W: 31:20 95#/26#KB
    Peaches: 40:19 75#/17#KB

    Reply
  6. Sarah Fisher says:
    March 9, 2015 at 5:12 pm

    Matt 25:40 Rx
    Allison 31:30 165/26KB/step ups
    Tim 25:21 Rx
    Heather 35:50 Rx
    Bonnie 36:00 black PU 12inbox
    Mike B 32:58 Rx
    Rocio 35:15 105/green PU/26kb
    Bre 34:10 row/155/stepups
    Z’Shawn 41:47 185/44KB/20″

    Reply
  7. Sarah Fisher says:
    March 9, 2015 at 6:14 pm

    5 PM
    Lore 24:29 105/18 KB 2 rds/26kB 1 round
    Danielle 26:12 Rx
    Brett 30:07 Rx
    Erin 33:28 55/26KB/ 9″ box/ RR
    Jodie 33:27 95/20DB/RBPU
    Kristina 37:21 115/18KB/BY
    Steve 42:49 245/44KB/black PU
    Nick 44:10 245/44 KB/ black PU
    Luis 37:22 Rx

    Reply
  8. WW says:
    March 9, 2015 at 7:28 pm

    6pm

    Kim – 39:29 165# DL
    Vero – 45:15 Black PU
    Dom – 26:49 RX
    Jeff – 32:15 205#
    Zachary – 32:40 225#, 44# KB
    Manny – 42:18 225#
    Errol – 38:05 RX

    Reply
  9. WW says:
    March 9, 2015 at 8:29 pm

    7pm

    Nick – 33:43 RX
    Garey – 27:50 RX + 285# DL
    Rachel – 33:25 155# DL
    Chris – 30:14 185# DL, 20″, 26# KB
    Tony – 38:55 225# DL, Burpee/Jumping PU, 35# KB, 20″
    Dave – 37:05 225# DL, 16″
    Alex – 33:33 225# DL

    Reply
  10. WW says:
    March 9, 2015 at 9:11 pm

    8pm BaseFit

    Nate – 15 push-ups/35 sit-ups/65 jumping jacks
    Jamie – 15 push ups/25 sit ups/246 dubs
    Amanda – 5 push ups/800m 50 sit-ups/400 singles 70 jumping jacks
    Fred – 68 sit-ups/5 push ups/40 jumping jacks
    Jorge – 10 push-ups 6 mins/800m 25 sit-ups/125 singles
    Jeff – 18 DB Thrusters/14 sit-ups/582 Singles
    Cynthia – 20 push ups/800m/80 jumping jacks
    Jess – 11 push ups/1 mile run/123 jumping jacks
    Rita – 8 push ups/800m 100 sit ups/518 singles 142 jumping jacks
    Shawn – 10 push ups/1200 meters 20 sit ups/60 jumping jacks

    Reply
  11. Sarah Fisher says:
    March 10, 2015 at 8:09 pm

    7pm Tues
    Liam 22 min 2 rounds 255#/green KB
    Fred 29:53 RX
    Bobby 30:50 RX
    Wyatt 31:14 green KB
    Danny 2 Rounds+800m 225#/35 KB/ black PU
    Adam 2 Rounds +2 Burpee PU 175/26 kb
    Louise 34:25 95#/18kb/blue PU

    Reply

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