WOD 3/4/14
400m Run 20x KBS/ 1x Sit up 19x KBS/ 2x Sit up 18x KBS/ 3x Sit up Continue until… 1x KBS/ 20x Sit up 400m Run
WOD 3/1/14
“Jumpy Eva” Complete in teams of 2, 1 working at at time: 5 Rounds: 30x KBS 30x Pull ups 60x Box Jumps
WOD 2/22/14
50x Sit ups 50x KBS/25x Push Ups Driveway Sprint 40x KBS/20x Push Ups Driveway Sprint 30x KBS/15x Push Ups Driveway Sprint 20x KBS/10x Push Ups Driveway Sprint 10x KBS/5x Push Ups Driveway Sprint 25x Hollow Rocks
WOD 2/10/14
Part 1: 4 Rounds- 25x KBS 15x Hollow Rocks Rest 1 minute Part 2: 4 Rounds- 1 Minute Plank hold Go right into 50x Sit ups
WOD 2/1/14
400m Run 2 Rounds- 30x KBS 30x Push Ups 30x Walking Lunges 30x Pull ups 30x Wallballs 30x Double Unders 400m Run
WOD 1/20/14
Press 3 sets of 10 WOD: 400m run 21,18,15,12,9,6,3 KBS 7,6,5,4,3,2,1 HSPU 400m Run
WOD 1/11/14
5 Rounds: 400m Run 25x KBS 8am class ONLY
WOD 1/4/14
AMRAP 20 mins: 5x Pull ups 10x KBS 15x Double Unders 5x Push Ups
WOD 12/17/13
Front Squat 3,3,2,2,2,1 WOD: AMRAP 8 mins 20x KBS 25 yard Farmer Carry 20x Goblet Squat 25 yard Farmer Carry
WOD 11/12/13
Deadlift 3,3,3,3,3 WOD: 4 ROUNDS- 25x KBS 200m Run
WOD 11/6/13
Deadlift 5×5 WOD: Completed in teams of 2, 1 working at at time 50,40,30,20,10 Wallballs Box Jumps KBS
WOD 10/26/13
Cash in: 800m Run or Row 2 Rounds: 50x Sit up 40x KBS 30x DU 20x Pull ups 10x Dips Cash out: 800m Run or Row
WOD 10/12/13
“Fat Helen” 5 Rounds: 400m run 21x KBS 12x Pull ups
WOD 9/21/13
3 Rounds: 800m 30x KBS 15x TTB
WOD 8/31/13
3 ROUNDS: 800m Run 15x TTB 30x KBS
WOD 8/17/13
In teams of 2, 1 partner working at a time: 5 Rounds: 30x KBS 30x Burpee 30x Sit up 400m Run
WOD 8/5/13
“Chuckles” AMRAP 5 mins: 15x KBS 15x Sit up rest 2 minutes AMRAP 4 mins: Max rep double unders rest 2 minutes AMRAP 5 mins: 10x Plate Burpees 12x Overhead Walking Lunges
WOD 7/20/13
5 Rounds: 5x KBDL 10x KBSDHP 15x KBS 300m run
WOD 7/6/13
10,9,8…1 HSPU KBS Sit ups (Double the count) 200m Run after Odd sets
WOD 6/20/13
Deadlift 5×5 WOD: AMRAP 15 20x Box Jump 15x KBS 10x Dip
