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

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 4/18/13

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

WOD 4/1/13

18x Overhead Squat/ Barbell Burpee 300m Run 15x OHS/ Barbell Burpee 300m Run 12x OHS/ Barbell Burpee 300m Run 9x OHS/ Barbell Burpee 300m Run 6x OHS/ Barbell Burpee 300m Run 3x OHS/ Barbell Burpee

WOD 1/21/13

“Child’s Play” Part 1:  AMRAP 10 Minutes- 100 Double Unders 50 Burpee Box Jumps 30 TTB REST 3 MINUTES Part 2:  AMRAP 6 Minutes-Unbroken for the 12 reps 3 Deadlifts (135/95) 3 Hang Power Clean 3 Front Squats 3 Push Jerks

WOD 1/14/13

5 Sets of 3x OHS Then: 3x[3x Power Snatch/5x OHS/7x Barbell Burpee] 400m 2x [3x Power Snatch/5x OHS/7x Barbell Burpee] 400m 1x [3x Power Snatch/5x OHS/7x Barbell Burpee] 400m

WOD 11/20/12

“Dipping into the Stuffing” 4R:  200m/ 7 Dips 30 Power Cleans  30 Bar Facing Burpees 4R:  200m/7 Dips

WOD 10/6/12

Part 1: AMRAP 7- 1 Burpee/5 Sit ups 2 Burpees/6 Sit ups 3 Burpees/ 7 Sit ups, etc… Part 2: 1 Mile Run

WOD 6/18/12

3 Sets of 5 Back Squats (60,70,80%) Then- AMRAP 20 minutes: 1600m Run 150 Double Unders 50 Burpees 800m Run 100 Double Unders 35 Burpees 400m Run 50 Double Unders 20 Burpees

WOD 5/15/12

2 Push Jerk OTM 10 Minutes Remainder of each minute hold plank Then: 30 Bar facing Burpees 30 Box Jumps 300m 20 Bar Facing Burpees 20 Box Jumps 200m 10 Bar Facing Burpees 10 Box Jumps 100m

WOD 4/14/12

2 Rounds: 50 Wallballs 40 Double Unders 30(0)m run 20 Burpees

WOD 4/12/12

AMRAP 15 1 Deadlift (185/135), 1 Burpee, 1 KTE 2 Deadlifts, 2 Burpees, 2 KTE 3 Deadlifts, 3 Burpees, 3 KTE Continue as high as possible

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