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WOD 3/27/14

March 26, 2014 by  
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Part 1:  OTM 10 Minutes: 3x Hang Power Snatch Part 2:  5 Rounds- 200m Run 7x Dips

WOD 1/22/14

January 21, 2014 by  
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Part 1:  AMRAP 7 mins: 7x Dips Driveway Sprint REST 2 Mins Part 2: 50,40,30,20,10 Sit ups 25,20,15,10,5 Box Jumps

WOD 11/26/13

November 25, 2013 by  
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1 Mile Run or Row 5x[7 Dips, 25 Sit ups] 1 Mile Run or Row

WOD 11/21/13

November 20, 2013 by  
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Deadlift 3,3,3,2,2,1,1 WOD:  4 Rounds- 10x Dips 20x Box Jumps 30x Double Unders

WOD 8/20/13

August 19, 2013 by  
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Back Squat 3,3,3,3,3 WOD: 400m Run 3x[10x Dips, 20x Front Squat] 400m Run

WOD 7/29/13

July 28, 2013 by  
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Front Squat 5,4,3,2,1 WOD:  5 Rounds 7x Front Squat 7x Dips 200m Run

WOD 3/7/13

March 6, 2013 by  
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4x[5 Dips, 10 Pistols, 20 DU's] 800m 4x[ 5 Dips, 10 Pistols, 20 DU's]

WOD 1/22/13

January 21, 2013 by  
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Deadlift 5,4,3,2,1 Then: 800m Run or row 8 Rounds of [8x dips, 16x Lateral Hurdle jumps] 800m run

WOD 1/2/13

January 1, 2013 by  
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3 Rounds: Block Loop 3x[7 dips, 11 HSPU, 15 Box Jumps]

WOD 12/06/12

December 5, 2012 by  
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400m Run 4x[ 5 HSPU, 10 Pistols, 15 Sit ups] 400m Run 4x [5 Dips, 10 Pull ups, 15 Sit ups] 400m Run

WOD 12/1/12

November 30, 2012 by  
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5 Rounds: 8 KBS 8 Dips 8 Box Jumps 800m run 5 Rounds: 8 KBS 8 Dips 8 Box Jumps

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 11/17/12

November 16, 2012 by  
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800m Run 50 KBS 200m run 15 Dips 200m Run 15 Dips 20m Run 50 KBS 800m Run

WOD 10/25/12

October 24, 2012 by  
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1 Mile Run 75 sit ups 15 dips 800m Run 15 Dips 75 Sit ups 1 Mile Run

WOD 9/13/12

September 12, 2012 by  
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800m run or Row 10,9,8…1 Dips, Pistols 800m Run or Row

WOD 8/14/12

August 13, 2012 by  
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3 Sets of 5 Deadlift Then:  3 Rounds of- 400m Run 15x Deadlift (bw) 15 Dips

WOD 6/30/12

June 29, 2012 by  
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30 KBS/30 Double Unders/10 Dips 200m 25 KBS/25 Double Unders/10 Dips 200m 20 KBS/20 Double Unders/10 Dips 200m 15 KBS/15 Double Unders/10 Dips 200m 10 KBS/10 Double Unders/10 Dips 200m

WOD 6/12/12

June 11, 2012 by  
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1000m Row then- 6 Rounds of: 10 Pistols 10 Dips 10 Box Jumps 1 Prowler Push

WOD 5/9/12

May 8, 2012 by  
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Push Press 5,3,1 Then: 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Situps Block Loop 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Sit ups

WOD 4/18/12

April 17, 2012 by  
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“Boston Marathon” 2 Rounds for time: 26 TTB/200m 26 Dips/200m 26 KBS/200m 26 Walking Lunges/200m 26 Push ups/200m 26 Situps/200m 26 Squats/200m 26 Minute Time cap    

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