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WOD 4/24/13

April 23, 2013 by  
Filed under Workouts

Part 1:  Push Press 5×5 Part 2:  5 Rounds- (155/105) 6x Deadlift 9x Hang Power Clean 6x Push Jerk

WOD 3/18/13

March 17, 2013 by  
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3x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 2x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 1x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row

WOD 3/6/13

March 5, 2013 by  
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3 Minutes max Wallballs Then OTM 5 minutes- 3x Power Clean Then finish remaining Wallballs until 150

WOD 2/27/13

February 26, 2013 by  
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AMRAP 10 minutes: 5x Power Clean 7x Lateral Barbell Burpees 9x TTB Rest 2 minutes AMRAP 8 Minutes: 10x Medball Cleans Driveway Sprint

WOD 2/19/13

February 18, 2013 by  
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20x Power Clean 1000m Run or Row 20x Power Clean

WOD 1/29/13

January 28, 2013 by  
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PART 1:  OTM 10 minutes- 5x Power Clean Rest 3 minutes PART 2:  AMRAP 10 minutes- 200m run Max reps TTB

WOD 12/31/12

December 30, 2012 by  
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2 Rounds for time: 800m Run 30 Pull ups 30 Front Squats (115/80) 30 TTB 30 Power Cleans (115/80) Reminder! 6am & 9am classes only!

WOD 12/26/12

December 25, 2012 by  
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Part 1: 3 Rounds- 8x Deadlift (275/185) 8x HSPU Rest  1 minute Part 2: 3 Rounds- 6 Power Cleans (185/135) 6 HSPU Rest 1 minute Part 3: 3 Rounds- 4x Hang Cluster (squat clean thruster) 135/95 4x HSPU

WOD 10/23/12

October 22, 2012 by  
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In teams of 2, 1 partner working at a time, complete the following: 30x Power Clean (135/95) 1200m Run 5 Rope Climbs 50 Box Jumps 5 Prowler Pushes 1200m Run 30 Power Cleans

WOD 9/12/12

September 11, 2012 by  
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Part 1: 10 Rounds- 3x Power Clean (70-75%) 3x CTB Pull ups Part 2: Tabata Sit ups w/ rest sitting upright Then 3×1 minute plank.  30 sec after each.

WOD 9/5/12

September 4, 2012 by  
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2 Power Clean OTM 10 minutes AMRAP 10 minutes: 30 Double Unders 10 TTB

WOD 724/12

July 23, 2012 by  
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Deadlift 3×3 then:  AMRAP 12 minutes of- 3 Power Cleans (65-70%) 2 Shuttle Runs 3 Power Cleans 4 Shuttle Runs Continue increasing runs by 2 each round

WOD 7/10/12

July 9, 2012 by  
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On the minute for 7 minutes (Repeat for each skill separately): 2x Hang Power Clean 2x Power Clean 2x Push Press

WOD 6/5/12

June 4, 2012 by  
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Push Jerk 5,3,1 Then: Block Loop 21-15-9 Power Cleans & TTB Block Loop

WOD 5/3/12

May 2, 2012 by  
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Back Squat 3×3 Then 4 Rounds of: 10x Power Clean 50 Double Unders

WOD 4/16/12

April 15, 2012 by  
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3 Rounds: 800m 21 Power Cleans (155/105)

WOD 2/27/12

February 26, 2012 by  
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4 Rounds: 5 Power Cleans 7 Front Squats 12 TTB 400m Run

WOD 1/24/12

January 23, 2012 by  
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400m 20,18,16,14,12,10,8,6,4,2 Sit ups 10,9,8,7,6,5,4,3,2,1 Power Clean 400m

WOD 1/18/12

January 17, 2012 by  
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5 Rounds: 15 KBS 15 Power Cleans (95/65) 15 Box Jump

WOD 1/10/11

January 9, 2012 by  
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50 Air Squats 400m 21 Power Cleans (135/95) 800m 21 Power Cleans 400m 50 Air Squats

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