WOD 11/25/13

“Broomstick Mile” 25x Back Squat 25x Front Squat 25x Overhead Squat 400m Run w/bar 25x Press 25x Push Press 25x Push Jerk 400m Run w/bar 50x Squat Clean 400m Run w/bar 50x Squat Snatch 400m Run w/bar

WOD 11/18/13

Back Squat 3,3,3,2,2,1,1 WOD:  5 ROUNDS- 10x Front Squat (unbroken) 10x TTB 200m Run

WOD 11/4/13

Front Squat 5×5 WOD: 400m run 21-15-9  Squat Clean, HSPU 400m run

WOD 10/15/13

Back Squat 3,3,3,3,3 WOD:  5 Rounds- (3 burpee penalty for putting bar down during the 9 reps) 3x Hang Power Clean 3x Front Squat 3x Hang Squat Clean 30x Double Unders

WOD 9/24/13

Front Squat 1,1,1,1,1,1,1 WOD:  ”Franny” 21x Thruster/ 50x Double Under 21x Pullups/ 50x Double Under 15x Thruster/ 40x Double Under 15x Pull ups/ 40x Double Under 9x Thruster/ 30x Double Under 9x Pull ups/ 30x Double Under

WOD 9/19/13

Front Squat 3,3,3,3,3 WOD: 50x Wallball/ 100x Double Unders 40x Wallball/ 80x Double Unders 30x Wallball/ 60x Double Unders

WOD 9/9/13

Front Squat 5×5 WOD:  AMRAP 15 5x OHS 7x Back Extension 9x Sit up 200m Run

WOD 8/20/13

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

WOD 7/29/13

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

WOD 7/25/13

Front Squat 3,3,3,3,3 WOD:  AMRAP 15 Minutes Max rep OHS 200m Run

WOD 7/15/13

Front Squat 5×5 WOD: 5 Rounds- 7x Squat Clean 10x Barbell Burpees

WOD 6/4/13

Front Squat 5,5,3,3,3 Then:  3 Rounds- 40x Sit up 30x Double Under 20x KBS 10x Pull up

WOD 5/20/13

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

WOD 5/8/13

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 3/26/13

1000m Run 50 Front Squats 30x Pull ups

WOD 3/18/13

3x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 2x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 1x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row

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 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 12/31/12

2 Rounds for time: 800m Run 30 Pull ups 30 Front Squats (115/80) 30 TTB 30 Power Cleans (115/80) Reminder! 6am & 9am classes only!

WOD 9/24/12

5 Rounds: 1 Clean (90%) 5 Front Squats 7 Barbell Push ups 200m Run

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