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

WOD 6/15/13

“DOUBLE TROUBLE” (Teams of 2, 1 works at a time) “Karen” 150 Wallballs “Claudia” 5 Rounds of- 20x KBS 400m

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 6/1/13

“The Devil Wears Nanos” (in teams of 2) 8x 200m (off partner holds plank while other partner runs) 100x KBS 200x Air Squat 100 Lateral Hurdle Jumps 200x Air Squat 100x KBS 8x 200m 35 Minute time cap REMINDER!! 8AM CLASS ONLY!

WOD 5/13/13

“Helen” 3 Rounds- 400m run 21x KBS (53/35) 12x Pull ups

WOD 5/7/13

Part 1: Back Squat  1,1,1,1,1,1,1 Part 2:  AMRAP 12 minutes: 5x HSPU 7x TTB 9x KBS 11x Hollow Rock

WOD 5/4/13

40 KBS 400m 40 TTB 400m 40 Sit ups 400m 40 Push Ups 400m 40 KBS

WOD 4/17/13

In teams of 2, 1 working at a time & 3 burpees at each exchange: 5 Rounds: 800m run 30 KBS 30 Pull ups

WOD 4/4/13

50x KBS 40x Overhead Walking Lunges 30x Box Jumps 20x Pull ups 800m Run or Row 20x Pull ups 30x Box Jumps 40x Overhead Walking Lunges 50x KBS

WOD 3/25/13

5 ROUNDS: 10x Push Press 20x KBS 30x Sit up 400m

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