WOD 3/18/14

Push jerk 3,3,3,3,3 WOD: 400m Run 3x [5x Press, 7x Pull ups] 400m Run 2x [5x Press, 7x Pull ups] 400m Run 1x [5x Press, 7x Pull ups] 400m Run

WOD 3/10/14

30x Wallball 300m Run 30x Power Clean 30x Shoulder to Overhead 300m Run 30x Wallball

WOD 2/24/14

CrossFit Open WOD 13.2 AMRAP 10 minutes: 5x Shoulder to Overhead (115/75#) 10x Deadlift (same bar) 15x Box Jump (24/20″)

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 1/14/14

Press 5×5 WOD:  3 ROUNDS- 10x Push Press 20x Box Jumps 10x Hollow Rocks 400m Run

WOD 1/7/14

Press 3,3,3,3,3,3,3 WOD: 10,8,6,4,2 HSPU 200m Run after each set

WOD 12/23/13

800m 3 Rounds: 15x Shoulder to Overhead 15x Box Jump 15x Overhead Squat 800m

WOD 12/16/13

Push Press 3,3,2,2,2,1 WOD: 30x Press/ 20x Box Jump 25x Press/ 20x Box Jump 20x Press/ 20x Box Jump

WOD 12/11/13

Push Press 3,3,3,3,3 WOD: 5x [ 1x Press, 2x Push Press, 3x Push Jerk] 400m Run 4x  [ 1x Press, 2x Push Press, 3x Push Jerk] 400m Run 3x  [ 1x Press, 2x Push Press, 3x Push Jerk] 400m Run

WOD 11/25/13

“Broomstick Mile” 25x Back Squat 25x Front Squat 25x Overhead Squat 400m Run w/bar 25x Press 25x Push Press 25x Push Jerk 400m Run w/bar 50x Squat Clean 400m Run w/bar 50x Squat Snatch 400m Run w/bar

WOD 11/13/13

Jerk 3,3,3,3,3 WOD:  AMRAP 10 minutes 5x Deadlift 4x Hang Power Clean 3x Shoulder to Overhead

WOD 11/9/13

800m Run or Row 6 Rounds [5x Strict Press, 10x Barbell Lunge, 20x Sit up] 800m Run or Row

WOD 10/8/13

Push Press 5×5 50,40,30,20,10 Du 10,8,6,4,2 Press 200m Run after each pair

WOD 9/28/13

“Pressing Business” 3 Rounds: 10x Press 200m 10x Push Press 200m 10x Push Jerk

WOD 7/16/13

Jerk 5×5 WOD: 400m 20x Press 50x DU 20x Push Press 50x DU 20x Push Jerk 400m

WOD 5/18/13

5x[3x Push Jerk, 2x Push Press, 1x Press, Driveway Sprint] 50x Box Jump 5x [3x Push Jerk, 2x Push Press, 1x Press, Driveway Sprint] 8am CLASS ONLY!!!!

WOD 2/16/13

3x[5x Press, 10x Pull ups, 15x Air Squat] 800m run 3x[5x Press, 10x Pull ups, 15x Air Squ

WOD 1/12/13

Cash in:  50 KBS Then, 20 Rounds of- 1 Shoulder Press 3 Pistols 5 Sit ups Cash out:  50 KBS

WOD 12/8/12

On the Minute for 20 Minutes: Odd Minutes-[3 Jerks, 2 Push Press, 1 Press] Even Minutes- 2x Driveway Sprint

WOD 10/15/12

3 Sets of 5 Back Squats Then: 400m run 10x Shoulder Press 20x Jumping Squat 8x Shoulder Press 16x Jumping Squat 6x Shoulder Press 12x Jumping Squat 2x Shoulder Press 8x Jumping Squat 2x Shoulder Press 4x Jumping Squat 400m Run

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