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

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

Next Page »