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WOD 2/18/13

February 17, 2013 by  
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“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

February 12, 2013 by  
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AMRAP 7 Minutes: 7x Deadlift Driveway Sprint 14x Pistols 21x Double Under Driveway Sprint

WOD 1/30/13

January 29, 2013 by  
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25 Push Ups, 50 Double Unders 5K run or row 25 Push Ups, 50 Double Unders

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 1/15/13

January 14, 2013 by  
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“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

January 4, 2013 by  
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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

December 26, 2012 by  
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5 Rounds of- 50 Double Unders (100 singles) 7x Jerk (heavy) 200m

WOD 12/3/12

December 2, 2012 by  
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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

November 23, 2012 by  
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3 Rounds of- 50 Double Unders 3x “Cindy”: 5 Pull ups/10 Push Ups/15 Squats

WOD 11/5/12

November 4, 2012 by  
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“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

October 27, 2012 by  
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300m Run 7 Rounds of: 7x HSPU 14x Double Under 7x DB Snatch (ea. arm) 14x Air Squat 300m Run

WOD 10/3/12

October 2, 2012 by  
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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

WOD 9/22/12

September 21, 2012 by  
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5 Rounds: 15 Lunges w/bar in front rack position 30 Double Unders

WOD 9/1/12

August 31, 2012 by  
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5 Rounds: 10 Hang Power Snatches 10 OHS 30 Double Unders

WOD 8/16/12

August 15, 2012 by  
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3 sets of 5 Front Squats (60,70,80%) Then 4 Rounds of- 10 Front Squats 20 Double Unders 300m Run

WOD 7/5/12

July 4, 2012 by  
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Back Squat 5,3,1 Then: 100 Double Unders 30 Hang Power Snatch 100 Double Unders

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 6/14/12

June 13, 2012 by  
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Part 1- AMRAP 10 minutes: 5Barbell push ups 5 Clean and Jerks (135/95) Then: 50,40,30,20,10 Double Unders Sit ups  

WOD 5/29/12

May 28, 2012 by  
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Front Squat 3×3 (65,75,85%) Then, 4 Rounds of: 15 Thrusters (95/65) 30 Double Unders 200m

WOD 5/3/12

May 2, 2012 by  
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Back Squat 3×3 Then 4 Rounds of: 10x Power Clean 50 Double Unders

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