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WOD 8/7/13

August 6, 2013 by  
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“Lucy” 5 Rounds: 5x Pull ups 10x Burpees 400m run

WOD 8/5/13

August 4, 2013 by  
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“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

July 14, 2013 by  
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Front Squat 5×5 WOD: 5 Rounds- 7x Squat Clean 10x Barbell Burpees

WOD 7/1/13

June 30, 2013 by  
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Back Squat 5,4,3,2,1 WOD: 20x OHS 800m Run or Row 20x Barbell Burpees

WOD 5/1/13

April 30, 2013 by  
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Part 1:  Tabata Burpees Mountain Climbers Rest 1 Minute Part 2: 800m 4x[10x Pull ups, 10x Box Jumps] 800m

WOD 4/18/13

April 17, 2013 by  
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3 Rounds: 800m Run or Row 20x Burpee Box Jump 20x Skaters

WOD 4/1/13

March 31, 2013 by  
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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

January 20, 2013 by  
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“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

January 13, 2013 by  
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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

November 19, 2012 by  
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“Dipping into the Stuffing” 4R:  200m/ 7 Dips 30 Power Cleans  30 Bar Facing Burpees 4R:  200m/7 Dips

WOD 10/6/12

October 5, 2012 by  
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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

June 17, 2012 by  
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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

May 14, 2012 by  
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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

April 13, 2012 by  
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2 Rounds: 50 Wallballs 40 Double Unders 30(0)m run 20 Burpees

WOD 4/12/12

April 11, 2012 by  
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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

WOD 2/25/12

February 25, 2012 by  
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21/15/9 Burpees (yep) Squats Wall step ups Dips

WOD 1/16/12

January 15, 2012 by  
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“Dirty 30″ 30(0)m Run 30 Squat Cleans (105/75) 30 Double Unders 30 Wallballs 30 TTB 30 Burpees 30 GHD sit ups or weighted sit ups 30 Push Press (same bar as cleans) 30 Pull ups 30(0)m run  

WOD 1/15/11

January 14, 2012 by  
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“Sunday Service”–Reminder. This is for advanced athletes only. WOD #1- AMRAP 10 1,2,3… Ground to Overhead (135/95) Burpees WOD #2- “Karen Has a Pistol” 150 Double Unders 150 Pistol Wallballs (pistol to a ball instead of squat)

WOD 1/5/11

January 4, 2012 by  
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2 rounds: 25 Wallballs 20 Burpees 400m run then: Front Squat 3,3,3,3,3

WOD 12/24/11

December 23, 2011 by  
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“12 Days of Christmas Redux” 1 Burpee 2(oo)m Run or row 3 dips 4 Pull ups 5 Box Jumps 6 Wallballs 7 KBS 8 Double Unders 9 TTB 10 Squats 11 Back Extensions 12 HSPU Class at 8am and 9am ONLY!

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