WOD 1/29/15

Part 1:  OTM 9 mins- 1x Burpee MU or Burpee CTB Part 2:  8 Rounds- 2-6 L Pull ups rest 20 sec 2-6 HSPU rest 20 sec Cash out:  1 mile Run

WOD 1/13/15

Part 1:  OTM 10 mins- 1 Power Snatch, 1 Hang Power Snatch Part 2:  AMRAP 5 mins- 10x Power Snatch 15x Burpees REST 3 MINS AMRAP 5 mins- 15x Shoulder to Overhead 30x DU

WOD 1/6/15

Part 1: 8 Rounds- 1-5 L Pull ups Rest 20 sec 5-10 Ring Dips Rest 20 sec Part 2:  AMRAP 4 mins- 10x Power Clean 10x Burpee Rest 4 mins AMRAP 4 mins: 10x Power Snatch 10x TTB

WOD 12/16/14

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

WOD 12/14/13

Back Squat 5,5,5 WOD:  6x 1 min Rounds- 5x Deadlift Max rep burpees remainder of minute Rest 1 minute in between rounds

WOD 12/1/14

Press 3,3,3,3,3 WOD:  10 Rounds- 5x Burpee Driveway Sprint

WOD 11/6/14

Part 1:  3 Rounds- 400m Run 20x Burpees REST 2 MINS Part 2:  3 Rounds- 15x OHS 30x Sit ups

WOD 9/29/14

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

WOD 9/16/14

Deadlift 2,2,2,2,1,1,1 WOD:  7 ROUNDS- 5x Burpee 7x Pull up 9x KBS

WOD 9/6/14

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

WOD 9/1/14

Teams of 2, working together on all except lunges: 15x Partner Deadlift 20x KB Pass Thru Lunges 25x High Five Burpees 30x Hanging Hip Touches 200m Barbell Carry 800m Run 200m  Barbell Carry 30x Hanging Hip Touches 25x High Five Burpees 20x KB Pass Thru Lunges 15x Partner Deadlifts

WOD 8/18/14

Front Squat 3,3,3,2,2,1 WOD: 21-15-9 Squat Clean Burpees

WOD 8/13/14

2 Rounds: 2 mins max calorie row 2 mins max burpees 2 mins plank 2 mins max wallballs 2 mins rest

WOD 8/9/14

TEAMS OF 2, 1 working at a time except for farmers carry. 50x OHS (95/65) 200m Barbell Farmers Carry 50x Burpees 400m Barbell Farmers Carry 50x OHS

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

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