WOD 3/25/17

“Lucy” 5 Rounds: 5x Pull up 10x Burpee 400m Run

WOD 3/13/17

Deadlift 5,4,3,2,1,2,3,4,5 Then:  AMRAP 7 minutes- 3x KBS/3x Goblet Squat/ 3x Burpee 6x KBS/6x Goblet Squat/ 6x Burpee 9x KBS/9x Goblet Squat/ 9x Burpee Continue increasing by 3’s

WOD 2/22/17

Cash in:  500m 21-18-15-12-9 KBS Burpees Cash Out:  500m

WOD 2/2/17

AMRAP 10 minutes: 3x Deadlift/ 3x Barbell Burpee 6x Deadlift/ 6x Barbell Burpee 9x Deadlift/ 9x Barbell Burpee 12x Deadlift/ 12x Barbell Burpee Continue climbing, increasing by 3.

WOD 1/18/17

“The Grind” 1200m Then in 20 minutes: 40x Plate Burpee 30x Power Snatch (75/45) 30x Plate Burpee 30x Power Snatch (135/75) 20x Plate Burpee 30x Power Snatch (165/100) 10x Plate Burpee Max Rep Snatch (210/120)

WOD 12/27/16

Back Squat 5,4,3,2,1,1,2,3,4,5 Then: 30x Bar Facing Burpees 30x Front Squat 300m

WOD 12/14/16

“The Grind” 1600m Run or 2000m Row Then:  AMRAP 20 mins- 10x Overhead Walking Lunges (95/65) 8x Burpee 10x Overhead Walking Lunges 8x CTB Pull ups