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WOD 7/8/14

July 7, 2014 by  

  • Deadlift 5×5
  • WOD:  5 Rounds-
  • 25x KBS
  • 200m Overhead Plate Carry

WOD 7/7/14

July 7, 2014 by  

  • Jerk 5×5
  • WOD:  AMRAP 12 MINUTES:
  • 7x Hang Power Clean
  • 5x Thruster
  • Driveway Sprint

WOD 7/6/14

July 5, 2014 by  

  • “Coffey”
  • 800m Run
  • 50 Back Squats/50 Bench Press (135/95)
  • 800m Run
  • 35 Back Squats/35 Bench Press
  • 800m Run
  • 20 Back Squats/20 Bench Press
  • 800m Run
  • 1 Muscle Up

WOD 7/5/14

July 5, 2014 by  

  • 30x Power Snatch
  • 300m Run
  • 20x Power Snatch
  • 200m
  • 10x Power Snatch
  • 100m

WOD 7/4/14

July 3, 2014 by  

Happy 4th of July!!  9am class only!

WOD 7/3/14

July 2, 2014 by  

  • 30x Bar Facing Burpees
  • 400m Run
  • 15x Power Cleans
  • 800m Run
  • 15x Power Cleans
  • 400m Run
  • 30x Bar Facing Burpees

WOD 7/2/14

July 1, 2014 by  

  • 1 Mile Run
  • 21-15-9
  • Deadlift, TTB
  • 800m Run

WOD 7/1/14

June 30, 2014 by  

  • 100 Double Unders
  • 21-18-15-12-9
  • Shoulder to Overhead, Plate Sit ups
  • 100 Double Unders

WOD 6/30/14

June 29, 2014 by  

  • Complete in teams of 2, 1 working at a time:
  • 50,40,30,20,10
  • Wallballs
  • Box Jumps
  • KBS

WOD 6/29/14

June 28, 2014 by  

  • Part 1:  OTM 12 mins-
  • 1x Power Snatch
  • 1x Hang Power Snatch
  • 1x Hang Squat Snatch
  • Part 2:  5 Rounds-
  • 5x OHS
  • 200m Run

WOD 6/28/14

June 27, 2014 by  

  • 5 Rounds:
  • 10x HSPU
  • 15x Box Jump Over
  • 20x Overhead Walking Lunge
  • 200m Run

WOD 6/27/14

June 26, 2014 by  

Friday Fitness Fun!

WOD 6/26/14

June 25, 2014 by  

  • Push Press 5,4,3,2,1
  • WOD:  AMRAP 12 minutes:
  • 5x Press
  • 7x CTB Pull ups
  • 9x KBS
  • Driveway Sprint

WOD 6/25/14

June 24, 2014 by  

  • Deadlift 5,4,3,2,1
  • WOD:
  • 40 Wallballs/ 20 TTB
  • 200m
  • 30 Wallballs/ 15 TTB
  • 200m
  • 20 Wallballs/10 TTB
  • 200m

WOD 6/24/14

June 23, 2014 by  

  • 800m Run
  • 5R:  5 Dips, 10x Hollow Rocks, 15x Box Jumps, 20 Sit ups
  • 400m run

WOD 6/23/14

June 22, 2014 by  

  • Front Squat 5,4,3,2,1
  • WOD:  AMRAP 15 mins-
  • 1x Power Clean
  • 3x Hang Squat Clean
  • 5x Front Squat
  • Driveway Sprint

WOD 6/22/14

June 21, 2014 by  

  • 4 Rounds:
  • 800m
  • 30x Wallballs
  • 60x Sit ups
  • Cash out:  3 minutes accumulated handstand hold

WOD 6/21/14

June 20, 2014 by  

  • In teams of 2-1 Partner runs 200 while the other completes reps of each movement, then switch.
  • 100x Double Unders
  • 90x Sit ups
  • 80x KBS
  • 70x Box Jumps
  • 60x Push Press (95/65)
  • 50x Overhead Walking Lunges (45/25)
  • 40x Burpees
  • 30x HSPU
  • 20x Pistols
  • 10x Squat Clean

WOD 6/19/14

June 18, 2014 by  

  • Front Squat 3,3,3,3,3
  • WOD:  AMRAP 12 Minutes-
  • 5x Hang Power Snatch
  • 15x Box Jumps

WOD 6/18/14

June 17, 2014 by  

  • 1 Mile Run
  • 25x Pull ups
  • 400m Run
  • 25x Pull ups
  • 1 Mile Run

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