WOD 1/25/15

3x[ 5x Shoulder to Overhead, 15x KBS] 600m 2x[ 5x Shoulder to Overhead, 15x KBS] 600m 1x[5x Shoulder to Overhead, 15x KBS]

WOD 1/11/15

Part 1:  OTM 11 mins- 1x MU Part 2:  8 Rounds- 5-10 Ring Rows rest 20 sec Part 3:  AMRAP 12 mins- 5x KBS 5x HSPU Driveway Sprint

WOD 12/9/14

Front Rack Walking Lunge 5,5,5 (each leg) WOD:  AMRAP 14 mins- 3x Power Clean 3x KBS 6x TTB

WOD 11/23/14

3 Rounds of Max unbroken reps- Wallballs KBS TTB Rep count determines rest time between movements

WOD 11/12/14

Part 1:  OTM 10 mins- 1x Power Snatch 1x Hang Power Snatch Part 2:  AMRAP 10 mins- 7x KBS 200m Run

WOD 11/5/14

50x KBS 40x Box Jump 30x Hand Release Push Up 20x TTB 10x Muscle Up 20x TTB 30x Hand Release Push Up 40x Box Jump 50x KBS

WOD 11/1/14

8 Rounds- 10x KBS 10x Goblet Squats 10x Dead Animal Crunch 8am ONLY at Library Park!

WOD 9/25/14

Front Squats 3,3,3,3,3,3,3 WOD:  4 ROUNDS- 25x KBS 50x DU

WOD 9/16/14

Deadlift 2,2,2,2,1,1,1 WOD:  7 ROUNDS- 5x Burpee 7x Pull up 9x KBS

WOD 9/8/14

Deadlift 3,3,3,3,3 WOD: 21 KBS/7 HSPU 18 KBS/ 6 HSPU 15 KBS/5 HSPU 12 KBS/4 HSPU 9 KBS/3 HSPU 6 KBS/2 HSPU 3 KBS/1 HSPU

WOD 8/30/14

AMRAP 20 minutes: 5x HSPU 10x KBS 15x DU

WOD 8/6/14

OTM 20 Minutes: Evens- 20 KBS Odds- 30x DU

WOD 7/24/14

Back Squat 3,3,3,2,2,1 WOD:  AMRAP  20 (teams of 2) 50x Wallballs 40x KBS 400m Run

WOD 7/16/14

Deadlift 3,3,3,3,3 WOD:  AMRAP 10 mins- 5x KBS/10x DU 10x KBS/20x DU 15x KBS/ 30x DU Continue climbing as high as possible.

WOD 6/30/14

Complete in teams of 2, 1 working at a time: 50,40,30,20,10 Wallballs Box Jumps KBS

WOD 6/26/14

Push Press 5,4,3,2,1 WOD:  AMRAP 12 minutes: 5x Press 7x CTB Pull ups 9x KBS Driveway Sprint

WOD 6/21/14

In teams of 2-1 Partner runs 200 while the other completes reps of each movement, then switch. 100x Double Unders 90x Sit ups 80x KBS 70x Box Jumps 60x Push Press (95/65) 50x Overhead Walking Lunges (45/25) 40x Burpees 30x HSPU 20x Pistols 10x Squat Clean

WOD 6/10/14

10,9,8,7,6,5,4,3,2,1  KBS 200m Run after Evens 10x TTB after Odds

WOD 6/7/14

3 Rounds: 400m run 21 KBS 12 PushUps

WOD 3/22/14

5 Rounds: 25x KBS 50x DU Driveway Farmer’s Carry

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