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WOD 2/13/12

February 12, 2012 by  
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10 Rounds: 3 HSPU 6 Deadlifts (225/155) 12 Pull ups 24 Double Unders

WOD 2/11/12

February 10, 2012 by  
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“Nannie” 400m run 15x OHS 50 Double Unders/Sit ups 40 Double Unders/Sit ups 30 Double Unders/Sit ups 20 Double Unders/ Sit ups 10 Double Unders/Sit ups 400m Run 15 OHS

WOD 1/31/12

January 30, 2012 by  
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5 Rounds: 5x Power Clean 10x Push Jerk 20x Barbell Lunge 30x Double Under

WOD 1/25/12

January 24, 2012 by  
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5 Rounds: 5 Deadlift (225/185) 30 Double Unders 7 Ring 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 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!

WOD 12/13/11

December 12, 2011 by  
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5 Rounds: 20 TTB 20 Box Jumps 400m 20 Burpees 20 Double Unders

WOD 10/12/11

October 11, 2011 by  
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5 rounds: 5 Power Cleans (95/65) 30 Double Unders Then:  5,4,3,2,1 Deadlift

WOD 9/1/11

August 31, 2011 by  
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5 Power Cleans on the minute.  Finish remainder of the minute with burpees.  Continue until you reach 100 burpees. 5 Front Squats on the minute.  Finish remainder of the minute with double unders.  Continue until you reach 250 double unders. Courtesy of our friends at Desert CrossFit!

WOD 8/25/11

August 24, 2011 by  
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AMRAP 12 minutes: 6 HSPU 12 Jumping Squats 24 Double Unders Then: 5 sets of 3 Shoulder Press

WOD 8/9/11

August 8, 2011 by  
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AMRAP 12 Minutes: 10 Box Jumps 20 Sit ups 30 Double Unders Then:  5×5 Back Squat

WOD 8/3/11

August 2, 2011 by  
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part 1: Tabata burpees, squats, & double unders part 2: 5 sets:  3x Push Jerk

WOD 7/14/11

July 13, 2011 by  
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5 sets:  3x Deadlift then:  10,9,8,7…1 Deadlift (light) Double Unders(rep# is doubled)

WOD 11/30/10

November 29, 2010 by  
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Back Squat:  8, 6, 5, 4, 4 Clean Pulls:  8, 6, 5, 4, 4 Then:  AMRAP 10: 6 Romanian DL 6 Renegade Row 20 Double Unders

WOD 11/27/10

November 26, 2010 by  
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5 Rounds: 20 Box Jumps 20 KBS 20 TTB 20 Double Unders 200m run

WOD 9/27/2010

September 26, 2010 by  
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25 Walking Lunges 20 Pull-ups 50 Box Jumps (20″) 25 Ring Dips 20 HKTE 30 KBS (2 pood) 30 Sit-ups 20 DB Hang Squat Cleans (35#) 20 Back Extensions 30 Wall Balls 3 Rope Climbs

WOD 8/24/2010

August 23, 2010 by  
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3 Rounds of: 3 Push Press Rest 60 sec 10 Pistols each leg Then 3 Rounds of: 20 Double Unders 15 Push Press 400m Run

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