WOD 8/24/15

August 23, 2015 by  
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Every 3 Minutes on the minute (4 sets): 10x Push Jerk WOD:  AMRAP 15 Minutes: 3x MU 9x Hollow Rock 27x Sit Up

WOD 8/4/15

August 3, 2015 by  
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Jerk 10,5,3,1,1,1,3,5,10 WOD:  AMRAP 10 mins 3x Muscle Up 10x Box Jumps

WOD 7/23/15

July 22, 2015 by  
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“The Cinco 2 (CrossFit Games 2013) 3 Rounds- 5x MU 5x Deficit HSPU 90′ Overhead Walking Lunge (160/100)

WOD 7/14/15

July 13, 2015 by  
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21x Pistols 15x Power Clean and Jerk 9x Muscle Up REST 5 MINS 21x HSPU 15x Power Snatch 9x Muscle Up

WOD 7/8/15

July 7, 2015 by  
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5 Rounds- 3x Muscle Up 10x Plate Burpee 400m Run or 500m Row

WOD 6/11/15

June 10, 2015 by  
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Back Squat 3,3,3,3,3 WOD:  AMRAP 12 mins- 30x DU 30x Sit ups 3x MU

WOD 4/16/15

April 15, 2015 by  
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AMRAP 15 minutes- 1x Muscle Up 5x KBS 9x Sit up

WOD 3/4/15

March 3, 2015 by  
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Part 1:  OTM 10 mins- 3x Power Clean and Jerk Part 2:  AMRAP 10 mins- 10x OHS (95/65) 2x MU 35x DU

WOD 2/26/15

February 25, 2015 by  
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Part 1:  OTM 10 mins- 1x Power Snatch, 1x Hang Power Snatch Part 2: AMRAP 7 mins- 2x Muscle Up Driveway Sprint Rest 2 mins AMRAP 7 mins- 7x TTB 7x Box Jump

WOD 2/12/15

February 11, 2015 by  
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5x MU/50 Sit ups 400m 4x MU/40 Sit Ups 400m 3x MU/30 Sit ups 400m 2x MU/20 Sit ups 400m 1x MU/10 Sit ups 400m

WOD 2/5/15

February 4, 2015 by  
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Part 1:  OTM 10 mins- 1x Burpee Muscle Up WOD:  ”The Easy Workout” 150 Squats 800m 150 Squats

WOD 2/2/15

February 1, 2015 by  
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Build up to a 3RM Push Press WOD:  AMRAP 16 mins- 1x Muscle Up 20x Wallballs 20x DU

WOD 1/29/15

January 28, 2015 by  
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Part 1:  OTM 9 mins- 1x Burpee MU or Burpee CTB Part 2:  8 Rounds- 2-6 L Pull ups rest 20 sec 2-6 HSPU rest 20 sec Cash out:  1 mile Run

WOD 1/11/15

January 10, 2015 by  
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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 1/4/15

January 3, 2015 by  
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Part 1:  OTM 10 mins: 1x MU Part 2:  7 rounds- 5-10 Ring Rows rest 20 sec 20 sec Handstand Hold rest 20 sec Part 3:  14 Rounds- 3x Thruster Sled Pull

WOD 12/13/14

December 12, 2014 by  
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AMRAP 10 mins: 2x Muscle Up or 1x Rope Climb 7x Overhead Squat 20x DU

WOD 12/11/14

December 10, 2014 by  
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Part 1:  8 Rounds- 5-10 Ring Rows rest 20 sec 4-12 Perfect Push ups rest 20 sec Part 2:  12 Rounds- 5x Box Jumps Driveway Sled Pull

WOD 12/3/14

December 2, 2014 by  
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Part 1: OTM 10 mins: 1x Muscle Up Part 2:  AMRAP 8 mins: 15x Box Jumps 12x Push Press 9x TTB or DAC

WOD 11/30/14

November 29, 2014 by  
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“Nasty Girls” 3 Rounds- 50x Air Squats 7x Muscle Up 10x Power Clean (135/95)

WOD 11/19/14

November 18, 2014 by  
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10 Rounds- 3x Deadlift 5x MU 7x Broad Jumps

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