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WOD 7/22/13

July 21, 2013 by  
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 Jerk 3,3,3,3,3 WOD:  3 Rounds 10x Power Clean and Jerk 20x Box Jump

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 7/7/13

July 7, 2013 by  
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Part 1:  OTM 10 minutes- 2x Power Snatch Part 2: 21-15-9 Power Clean, Dips 200m Run after each set

WOD 7/2/13

July 1, 2013 by  
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Push press 5,4,3,2,1 WOD:  ”Grannie” 50 DU/6x Power Clean and Jerk 40 DU/6x Power Clean and Jerk 30 DU/6x Power Clean and Jerk 20 DU/6x Power Clean and Jerk 10 DU/6x Power Clean and Jerk

WOD 6/25/13

June 24, 2013 by  
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Deadlift 3,3,3,3,3 WOD:  5 Rounds- 12x Deadlift 9x Hang Power Clean 6x Shoulder to Overhead

WOD 6/6/13

June 5, 2013 by  
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Deadlift 5,5,3,3,3 Then-  4 Rounds: 7x HSPU 7x Hang Power Clean 200m

WOD 5/30/13

May 29, 2013 by  
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Back Squat 3,3,3,3,3 Then: 200 Double Unders 21-15-9 Power Clean TTB 100 Double Unders

WOD 5/20/13

May 19, 2013 by  
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5×5 Front Squat Then: 400m 21-15-9 Squat Cleans, Push Ups 400m

WOD 5/14/13

May 13, 2013 by  
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OTM 10 minutes: 2x Squat Clean Then: 15x Power Clean 15x Push Press 1000m Run 15x Push Press 15x Power Clean

WOD 5/8/13

May 7, 2013 by  
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400m Run 5x Power Clean 400m Run 5x Power Clean 10x Front Squat 400m Run 5x Power Clean 10x Front Squat 15x Push Press 400m Run 5x Power Clean 10x Front Squat 15x Push Press 20x Thruster

WOD 4/30/13

April 29, 2013 by  
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Part 1:  5 Sets of 3 Push Press (90%) Part 2:  3 Rounds: 10x Power Clean and Push Press 400m Run

WOD 3/30/13

March 29, 2013 by  
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4 Rounds: 15x Power Clean 7x Dips 400m 2x Sled Pull or Prowler Push

WOD 3/13/13

March 12, 2013 by  
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50 Double Unders/10 Hang Power Cleans/ 5 Muscle Ups ( sub=2x Pull up & Dip) 40 Double Unders/8 Hang Power Cleans/4 Muscle Ups 30 Double Unders/6 Hang Power Cleans/3 Muscle Ups 20 Double Unders/4 Hang Power Cleans/2 Muscle Ups 10 Double Unders/2 Hang Power Cleans/1 Muscle Up

WOD 2/11/13

February 10, 2013 by  
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“Spic n’ Span” 2 Rounds: 20 DB Cleans (10R, 10L) 200m 15 Medball Cleans 200m 10 Barbell Cleans 200m

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 1/16/13

January 15, 2013 by  
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Part 1: 2x Clean, 1x Clean and Jerk (60,70,80,80,70%) Part 2: 800m Run or Row 10,8,6,4,2 Thruster CTB Pull ups 400m Run or Row

WOD12/5/12

December 4, 2012 by  
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In teams of 2, one partner works at a time: 8x 200m Run 30 Hang Power Cleans  8x 200m Run 30 Hang Squat Cleans 8x 200m Run 30 Cleans (Full)

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 11/7/12

November 6, 2012 by  
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Cash in:  50 Sit ups Then as clock continues- 3 Rounds of: 50 Walking Lunges (No load!) 7 Muscle Ups (or 14 Pull ups/14 Dips) 10 Hang Power Cleans Cash out (not for time):  25 Dead Animal Crunches

WOD 10/4/12

October 3, 2012 by  
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3 minute max wall balls Then with the clock still running: 2 Clean and Jerk (90%) On the minute, 5 minutes Then finish remaining wallballs to complete 150 reps

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