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WOD 5/30/13

May 29, 2013 by  
Filed under Workouts

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  
Filed under Workouts

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  
Filed under Workouts

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

WOD 8/1/12

July 31, 2012 by  
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Back Squat 5,3,1 Then: 50 x OHS (105/75) 400m Run each rest

WOD 7/26/12

July 25, 2012 by  
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Back Squat 3×3 Then: 30,20,10 Wallballs Box Jumps KBS

WOD 7/17/12

July 16, 2012 by  
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3×5 Back Squat Then: 1000m Row 21-15-9 of Wallballs and Pull ups 400m Run

WOD 7/5/12

July 4, 2012 by  
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Back Squat 5,3,1 Then: 100 Double Unders 30 Hang Power Snatch 100 Double Unders

WOD 6/28/12

June 27, 2012 by  
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3×3 Back Squat Then: 21-15-9 OHS TTB 200m Run after each set

WOD 6/18/12

June 17, 2012 by  
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3 Sets of 5 Back Squats (60,70,80%) Then- AMRAP 20 minutes: 1600m Run 150 Double Unders 50 Burpees 800m Run 100 Double Unders 35 Burpees 400m Run 50 Double Unders 20 Burpees

WOD 5/10/12

May 9, 2012 by  
Filed under Workouts

Back Squat 5,3,1 Then 4 rounds of: 1 Minute max Reps OHS rest 30 seconds 1 Minute Max reps Double Unders rest 30 sec  

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