WOD 11/21/13

Deadlift 3,3,3,2,2,1,1 WOD:  4 Rounds- 10x Dips 20x Box Jumps 30x Double Unders

WOD 11/15/13

4 Rounds: 5x Hang Power Snatch 15x Box Jump 400m

WOD 11/6/13

Deadlift 5×5 WOD:  Completed in teams of 2, 1 working at at time 50,40,30,20,10 Wallballs Box Jumps KBS

WOD 10/10/13

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

WOD 10/1/13

“Cap’n Crunch” 4 Rounds: 20x Box Jump 10x Hollow Rock 10x TTB 400m

WOD 9/26/13

Deadlift 1,1,1,1,1,1,1 WOD:  AMRAP 12 minutes: 6x Hang Squat Snatch 12x Box Jump

WOD 9/16/13

Jerk 3,3,3,3,3 WOD:  5 Rounds- 10x Thruster Driveway Sprint 15x Box Jump

WOD 9/10/13

Cash in: 800m Run or Row 8 Rounds of: 8 TTB, 8 Box Jumps, 8 HSPU Cash out:  800m Run or Row

WOD 9/3/13

AMRAP 20: 5x HSPU 15x Box Jump 200m Run Choice of 1:  Prowler push, rope climb, MU, 3x Tire Flip, Salmon ladder

WOD 8/8/13

In teams of 2, 1 partner working at a time, complete the following: (Note:  Before each switch the team must complete 3 Hand release push ups) 1000m Run 200 Sit ups 150 Squats 100 Box Jumps 50 HSPU 10 Rope Climbs

WOD 7/22/13

 Jerk 3,3,3,3,3 WOD:  3 Rounds 10x Power Clean and Jerk 20x Box Jump

WOD 7/9/13

21-15-9 Push jerk, Box Jumps 100x Sit ups 9-15-21 Push jerk, Box Jumps

WOD 7/3/13

“Kelly” 5 Rounds: 400m Run 30x Box Jumps 30x Wallballs

WOD 6/24/13

Push Press 3,3,3,3,3 WOD: 10,9,8…1 HSPU, Box Jumps 200m Run after even sets

WOD 6/20/13

Deadlift 5×5 WOD:  AMRAP 15 20x Box Jump 15x KBS 10x Dip

WOD 6/13/13

AMRAP 15 minutes: 5x HSPU 7x Pull up 9x DB Power Snatch 11x Box Jump

WOD 6/5/13

“Flashback” (2009 Sectionals) (in teams of 2) 2000m Run 6 Rounds of- 20x Box Jump 20x Wallball

WOD 5/28/13

Jerk 3,3,3,3,3 Then: 400m 4x[15x Box Jump, 7x Push Press] 200m

WOD 5/23/13

Deadlift 5×5 Then:  5 Rounds- 7x Deadlift 7x TTB 14x Box Jump 28x Sit up

WOD 5/18/13

5x[3x Push Jerk, 2x Push Press, 1x Press, Driveway Sprint] 50x Box Jump 5x [3x Push Jerk, 2x Push Press, 1x Press, Driveway Sprint] 8am CLASS ONLY!!!!

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