WOD 5/21/13

50x Double Under 5x [5x Power Snatch, 7x Barbell Burpee, 200m Run] 50x Double Under 5x[ 5x Power Snatch, 7x Barbell Burpee, 200m Run] 50x Double Under

WOD 5/6/13

Part 1: Push Press 1,1,1,1,1,1,1 Part 2: 400m 21x Push Press/63x Double Unders 15x Push Press/45x Double Unders 9x Push Press/ 27x Double Unders 400m

WOD 4/16/13

Deadlift 5×5 (80%) Part 2:  AMRAP 15 Minutes: 10x Pistols 10x Push Ups 30x Double Unders 100m Sprint

WOD 4/9/13

Part 1:  5 Minutes Double Under Practice Part 2:  4 Rounds- 10x TTB 30x DU 10x Push Up 30x Sit up 10x Pull up 30(0)m Run

WOD 4/6/13

AMRAP 20 minutes: 7x Push Jerk 20 Double Unders 200m Run

WOD 3/27/13

PART 1: On the Minute (OTM) 10 Minutes: 2x Power Snatch Rest 2 Minutes- PART 2: AMRAP 10 Minutes 7 TTB 30 Double Unders

WOD 2/25/13

4x[ 5x Push Jerk ,25x Double Under] 800m Run 4x[ 5x Push Jerk ,25x Double Under]

WOD 2/20/13

On the Minute 20 Minutes: Evens:  5x OHS Odds:  30x Double Under

WOD 2/18/13

“Running Mates” (In teams of 3) 12x 200m Run 15x Sled pull or Prowler Push 100x Front Squat 200x Double Under (600 Singles) 200x Sit up 100x Back Squat 12x 200m Run Note:  We will have all normally scheduled classes today.

WOD 2/13/13

AMRAP 7 Minutes: 7x Deadlift Driveway Sprint 14x Pistols 21x Double Under Driveway Sprint

WOD 1/30/13

25 Push Ups, 50 Double Unders 5K run or row 25 Push Ups, 50 Double Unders

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 1/15/13

“Crazy 8′s” Part 1:  AMRAP 8 minutes-  7x Deadlift (225/155) 14 TTB Rest 3 minutes Part 2:  AMRAP 8 minutes- 30 Double Unders 10 Hollow Rocks

WOD 1/5/13

OTM (on the minute) 10 Minutes: 2x Power Snatch 20x Double Under Rest 3 Minutes 4 Rounds: 10x OHS 5x Broad Jump Fire Hydrant run (150m)

WOD 12/27/12

5 Rounds of- 50 Double Unders (100 singles) 7x Jerk (heavy) 200m

WOD 12/3/12

1000m Row or 800m Run 25 Wallballs 25 Box Jumps 50 Double Unders 15 Wallballs 15 Box Jumps 30 Double Unders 5 Wallballs 5 Box Jumps 10 Double Unders 15 Wallballs 15 Box Jumps 30 Double Unders 25 Wallballs 25 Box Jumps 50 Double Unders 1000m Row or 800m Run

WOD 11/24/12

3 Rounds of- 50 Double Unders 3x “Cindy”: 5 Pull ups/10 Push Ups/15 Squats

WOD 11/5/12

“The Nor’eastern” 100 Double Unders 1 mile Run 80 Wallballs 800m run 60 Box Jumps 600m Run 40 Push Ups 400m Run 20 TTB 200m Run

WOD 10/26/12

300m Run 7 Rounds of: 7x HSPU 14x Double Under 7x DB Snatch (ea. arm) 14x Air Squat 300m Run

WOD 10/3/12

3 Rounds of: 5x Hang Power Snatch 10x OHS 15x Double Under 800m Run or Row 3 Rounds of: 5x Hang Power Snatch 10x OHS 15x Double Under

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