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!!!!

WOD 5/9/13

Deadlift 1,1,1,1,1,1,1 Then: 5 Muscle ups (10 Pull ups, 10 dips), 15 Box Jumps 4 Muscle ups (8 Pull ups, 8 Dips), 12 Box Jumps 3 Muscle ups (6Pull ups, 6 Dips), 9 Box Jumps 2 Muscle ups (4 Pull ups, 4 Dips), 6 Box Jumps 1 Muscle up (2 Pull ups, 2 Dips), 3 Box Jumps

WOD 5/1/13

Part 1:  Tabata Burpees Mountain Climbers Rest 1 Minute Part 2: 800m 4x[10x Pull ups, 10x Box Jumps] 800m

WOD 4/25/13

“Ups and Downs” 800m Run or Row 4 TTB/4 Box Jumps 8 TTB/8 Box Jumps 12 TTB/12 Box Jumps 16 TTB/16 Box Jumps 400m Run or Row 16 TTB/16 Box Jumps 12 TTB/12 Box Jumps 8 TTB/8 Box Jumps 4 TTB/4 Box Jumps 800m Run or Row

WOD 4/18/13

3 Rounds: 800m Run or Row 20x Burpee Box Jump 20x Skaters

WOD 4/10/13

Part 1:  Deadlift 5,4,3,2,1 Part 2:  2 Rounds- 600m Run or Row 12x Bodyweight Deadlift 21x Box Jump 12x HSPU

WOD 4/4/13

50x KBS 40x Overhead Walking Lunges 30x Box Jumps 20x Pull ups 800m Run or Row 20x Pull ups 30x Box Jumps 40x Overhead Walking Lunges 50x KBS

WOD 3/21/13

21-15-9 Medball Clean-Wallball TTB Box Jump

WOD 3/12/13

5 Rounds: 5x Shoulder Press 10x Barbell Lunge (on back) 200m 15x Box Jump

WOD 3/9/13

200m Run 21/15/9 Push Press, Box Jump 400m Run 9/15/21 Push Press, Box Jump 200m Run

WOD 2/28/13

5x Deadlift/15x Box jump 4x Deadlift/12x Box Jump 3x Deadlift/9x Box Jump 2x Deadlift/6x Box Jump 1x Deadlift/3x Box Jump REST 2 MINUTES 10x HSPU 2x Shuttle Run 8x HSPU 4x Shuttle Run 6x HSPU 6x Shuttle Run 4x HSPU 8x Shuttle Run 2x HSPU

WOD 2/21/13

Part 1: 18,15,12,9,6,3 Push Press, Box Jump Rest 2 minutes Part 2: 10,9,8…1 KBS, Burpee

WOD 2/14/13

“MIxed Signals” Part 1 (in teams of 2): 140 Wallballs One partner does max rep wall balls, while partner 2 runs 200m. Then switch. Continue until completing 140 reps. Rest 3 Minutes Part 2 (solo) 4 rounds- 14 TTB 14 Box Jumps Driveway Sprint

WOD 2/5/13

10 Rounds: 3x Push Press 10x Box Jump

WOD 1/19/13

400m Run 4x[7 HSPU, 14 Box Jump] 800m Run 4x [7 HSPU, 14 Box Jump] 400m Run

WOD 1/10/13

Deadlift 5×5 (at 80%) Then:   10 HSPU/20 Box Jumps 9 HSPU/18 Box Jumps 8 HSPU/16 Box Jumps continue until 1 HSPU/2 Box Jumps

WOD 1/2/13

3 Rounds: Block Loop 3x[7 dips, 11 HSPU, 15 Box Jumps]

WOD 12/17/12

Power Snatch OTM- 8 minutes Then:  AMRAP 12 Minutes: 15x OHS (95/65) 15 Push Ups 15 Box Jumps

WOD 12/11/12

1 Mile Run or Row 25 Pull ups/ 25 Box Jumps 800m Run or Row 20 Pull ups/ 20 Box jumps 600m Run or Row 15 Pull ups/ 15 Box Jumps 400m Run or Row 10 Pull ups/ 10 Box Jumps

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