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WOD 10/15/13

October 14, 2013 by  
Filed under Workouts

Back Squat 3,3,3,3,3 WOD:  5 Rounds- (3 burpee penalty for putting bar down during the 9 reps) 3x Hang Power Clean 3x Front Squat 3x Hang Squat Clean 30x Double Unders

WOD 10/10/13

October 9, 2013 by  
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Back Squat 5×5 WOD: 18-15-12-9 HSPU, OHS, Box Jump

WOD 8/20/13

August 19, 2013 by  
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Back Squat 3,3,3,3,3 WOD: 400m Run 3x[10x Dips, 20x Front Squat] 400m Run

WOD 8/12/13

August 11, 2013 by  
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Back Squat 5×5 WOD: 20x Thruster 20x Knees to Elbows 400m run or row 20x KTE 20x Thruster

WOD 7/1/13

June 30, 2013 by  
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Back Squat 5,4,3,2,1 WOD: 20x OHS 800m Run or Row 20x Barbell Burpees

WOD 6/27/13

June 26, 2013 by  
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Back Squat 3,3,3,3,3 WOD:  7 Rounds- 7x TTB 7x Pistols (each leg) Driveway Sprint

WOD 6/18/13

June 17, 2013 by  
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Back Squat 5×5 Then: 50 DU/25 Pull ups 200m 50 DU/20 Pull ups 200m 50 DU/15 Pull ups 200m

WOD 5/30/13

May 29, 2013 by  
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Back Squat 3,3,3,3,3 Then: 200 Double Unders 21-15-9 Power Clean TTB 100 Double Unders

WOD 5/7/13

May 6, 2013 by  
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Part 1: Back Squat  1,1,1,1,1,1,1 Part 2:  AMRAP 12 minutes: 5x HSPU 7x TTB 9x KBS 11x Hollow Rock

WOD 5/2/13

May 1, 2013 by  
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5 Sets of 3 Back Squats (90%) Then:  3 Rounds- 15x OHS 400m Run

WOD 4/22/13

April 21, 2013 by  
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Part 1:  Back Squat 5×5 (all sets at 80%) Part 2: 50 Wallballs 50 Sit ups 600m Run 50 Sit ups 50 Wallballs

WOD 4/8/13

April 7, 2013 by  
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Part 1: Back Squat 5,4,3,2,1 Part 2: 21 Wallball 2fers/21 Dips 400m Run 15 Wallball 2fers/15 Dips 400m Run 9 Wallball 2fers/9 Dips 400m Run

WOD 2/18/13

February 17, 2013 by  
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“Running Mates” (In teams of 3) 12x 200m Run 15x Sled pull or Prowler Push 100x Front Squat 200x Double Under (600 Singles) 200x Sit up 100x Back Squat 12x 200m Run Note:  We will have all normally scheduled classes today.

WOD 2/6/13

February 5, 2013 by  
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Back Squat 1, 10, 1,  20, 1, 30

WOD 1/17/13

January 16, 2013 by  
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Back Squat 3×3 (@90%) Then: 40 Wallballs/80 Sit ups 30 Wallballs/60 Sit ups 20 Wallballs/40 Sit ups 10 Wallballs/20 Sit ups

WOD 1/8/13

January 7, 2013 by  
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Part 1:  Back Squat 5×5 Part 2:  AMRAP  10 Minutes- 5x Hang Squat Clean 7x Barbell Push ups Driveway Sprint Part 3:  Not for time 21-15-9 Hollow Rocks rest as needed between sets

WOD 10/31/12

October 30, 2012 by  
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Back Squat 5,4,3,2,1 Then: @95/65# 10 Thrusters/20 Lateral hurdle jumps 9 Thrusters/ 18 Lateral jumps 8 Thrusters/16 Lateral Jumps Continue until … 1 Thruster/2 Lateral Jumps

WOD 10/24/12

October 23, 2012 by  
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3×3 Back Squat Then: 400m Run 5 Knees to Elbow/5 Wallballs 7 KTE/7 WB 9 KTE/9 WB 11 KTE/11 WB 13 KTE/13 WB Then:  400m run Note ***Burpee Broadjump across room after each pair of movements

WOD 10/15/12

October 14, 2012 by  
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3 Sets of 5 Back Squats Then: 400m run 10x Shoulder Press 20x Jumping Squat 8x Shoulder Press 16x Jumping Squat 6x Shoulder Press 12x Jumping Squat 2x Shoulder Press 8x Jumping Squat 2x Shoulder Press 4x Jumping Squat 400m Run

WOD 9/19/12

September 18, 2012 by  
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Back Squat 5,4,3,2,1 Then AMRAP 12 minutes: 15 Wallballs 200m Run

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