WOD 7/9/14

Back Squat 5×5 WOD: 10,8,6,4,2  Double Push Up Broad Jump Burpee 25x Sit ups after each set

WOD 6/21/14

In teams of 2-1 Partner runs 200 while the other completes reps of each movement, then switch. 100x Double Unders 90x Sit ups 80x KBS 70x Box Jumps 60x Push Press (95/65) 50x Overhead Walking Lunges (45/25) 40x Burpees 30x HSPU 20x Pistols 10x Squat Clean

WOD 5/5/14

21, 15, 9, 6, 3 Strict HSPU Front Squat (195/135) Burpees

WOD 4/10/14

3 Rounds: 800m run 20x Burpee 20x TTB 20 sec “L” Sit

WOD 3/24/14

PART 1:  AMRAP 7- 7x Deadlift, 7x HSPU REST 2 MINUTES PART 2:  AMRAP 5- 7x Barbell Burpees, 7x Hollow Rocks

WOD 3/13/14

4 Rounds: 15x Burpee Box Jump 10x HSPU 400m Run

WOD 2/27/14

Open WOD 11.4 AMRAP 10 mins: 60x Bar Facing Burpees 30x OHS (120/90) 10x Muscle Up

WOD 2/11/14

Push Press 3,3,3,3,3 (90%+) WOD:  ”Pterodactyl” 100x Double Unders (200 singles) 5x [5 Push Press, 10 Walking Lunges w/bar in front rack, 5x Bar Facing Burpees] 100x Double Unders

WOD 2/5/14

Part 1:  AMRAP 10- 7x Deadlift 9x TTB 11x Box Jump REST 2 MINS Part 2: 50x Barbell Burpees

WOD 1/21/14

Back Squat 10, 10,10 WOD:  AMRAP 12- 7x OHS 7x Bar Facing Burpees Driveway Sprint

WOD 12/18/13

“T-Rex” 21-15-9 Burpees, HSPU, Pull ups 800m Run after each set

WOD 11/19/13

Jerk 3,3,3,2,2,1,1 WOD:  AMRAP 15 mins: 7x Shoulder to Overhead 7x Plate Burpee 14x Sit ups

WOD 10/29/13

400m Run 50x Sit ups 25x Pull ups 20x Thrusters 15x Plate Burpee 400m Run 15x Plate Burpee 20x Thrusters 25x Pull ups 50x Sit ups 400m Run

WOD 10/2/13

“Double Crosser” 10,9,8…1  Jerk 1,2,3…10  Burpee 200m Run After even burpees

WOD 8/26/13

Deadlift 1,1,1,1,1,1,1 WOD:  AMRAP 9 minutes 50x Plate Burpees 25x Pull up Burpees Max rep Muscle up Burpees

WOD 8/17/13

In teams of 2, 1 partner working at a time: 5 Rounds: 30x KBS 30x Burpee 30x Sit up 400m Run

WOD 8/7/13

“Lucy” 5 Rounds: 5x Pull ups 10x Burpees 400m run

WOD 8/5/13

“Chuckles” AMRAP 5 mins: 15x KBS 15x Sit up rest 2 minutes AMRAP 4 mins: Max rep double unders rest 2 minutes AMRAP 5 mins: 10x Plate Burpees 12x Overhead Walking Lunges

WOD 7/15/13

Front Squat 5×5 WOD: 5 Rounds- 7x Squat Clean 10x Barbell Burpees

WOD 7/1/13

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

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