WOD 3/5/15

Part 1:  Push Press 5,4,3,2,1 (60-80%) Part 2:  10 Rounds- 5x Box Jump Driveway Sprint/Sandbag Carry

WOD 2/26/15

Part 1:  OTM 10 mins- 1x Power Snatch, 1x Hang Power Snatch Part 2: AMRAP 7 mins- 2x Muscle Up Driveway Sprint Rest 2 mins AMRAP 7 mins- 7x TTB 7x Box Jump

WOD 2/24/15

In teams of 2, both working at the same time: AMRAP 10 mins- 10x Shoulder to Overhead (95/65)/3x Box Jump Over 10x STO/6x BJO 10x STO/9x BJO Continue adding 3 BJO each round. REST 5 MINS AMRAP 10 mins- 10x Power Clean (135/95) 5x Plate Burpee Continue alternating roles throughout the AMRAP

WOD 2/16/15

21-15-9 Thrusters CTB Pull ups Then… 21-15-9 Box Jumps Squat Clean

WOD 2/3/15

OTM (until failure- increase 20/10# each minute): 3x Deadlift WOD:  AMRAP 15 mins- 9x Deadlift (155/100) 12x Push Up 15x Box Jump

WOD 1/28/15

In teams of 2, 1 working at a time: 5 Rounds- 800m Run or Row 30x Box Jumps 3x TTB every minute

WOD 1/22/15

10 Rounds- 5x Box Jump 200m

WOD 1/17/15

AMRAP 20 mins- 5x Deadlift 10x Box Jump 15x TTB 200m Run

WOD 1/7/15

In teams of 2, 1 working at a time: AMRAP 20 mins- 1000m Run or Row 80 Wallballs 60 Sit ups 40 Box Jumps 20 Pull ups

WOD 1/3/15

Part 1:  OTM 6 mins- 1x Power Clean 1x Hang Power Clean 1x Front Squat Part 2:  AMRAP 10 mins- 10x Box Jumps 10x Push Jerk 10x TTB

WOD 12/18/14

Back Squat 5,5,5,5,5 WOD:  12 Rounds- 5x Box Jump Driveway Sprint after odd rounds 20x DU after even rounds

WOD 12/16/14

Push Press 3,3,3,3,3 WOD:  AMRAP 10 mins 5x Burpees 10x Box Jumps 15x Sit ups

WOD 12/11/14

Part 1:  8 Rounds- 5-10 Ring Rows rest 20 sec 4-12 Perfect Push ups rest 20 sec Part 2:  12 Rounds- 5x Box Jumps Driveway Sled Pull

WOD 10/22/14

Deadlift 3,3,3,3,3 WOD:  AMRAP 10 mins- 2x Muscle Up 10x Box Jump

WOD 10/5/14

OTM 10 minutes: 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean REST 3 minutes AMRAP 10 minutes: 10x Box jump 10x Medball Clean

WOD 9/29/14

Snatch 2,2,2,2,2,2,2 WOD: 30x Burpee Box Jump 800m 30x Burpee Box Jump

WOD 9/23/14

Press 3,3,3,3,3,3,3 WOD:  AMRAP 10 mins 5x Jerk 7x TTB 9x Box Jump

WOD 9/15/14

Push Press 2,2,2,2,1,1,1 WOD:  AMRAP 15 minutes: 5x Dips 10x Box jumps

WOD 9/10/14

800m Run 30x Box Jump 2x Muscle Up 400m Run 20x Box Jump 4x Muscle Up 400m Run 10x Box Jump 6x Muscle Up 800m Run

WOD 9/6/14

4 Rounds: 400m Run 15x Burpee Box Jump 10x Sumo Deadlift High Pull

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