WOD 11/11/13

“Murph” 1 Mile Run 100x Pull ups 200x Push Ups 300x Squats 1 Mile Run

WOD 10/29/13

400m Run 50x Sit ups 25x Pull ups 20x Thrusters 15x Plate Burpee 400m Run 15x Plate Burpee 20x Thrusters 25x Pull ups 50x Sit ups 400m Run

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

WOD 10/23/13

Deadlift 1,1,1,1,1,1,1 WOD:  4 Rounds- 7x Power Snatch 10x Pull ups 200m Run

WOD 10/7/13

Spend 15 minutes building to a heavy or 1RM Clean WOD: 1,2,3…10 Deadlift Driveway Sprint after odds 1 Round of “Cindy” after evens

WOD 9/24/13

Front Squat 1,1,1,1,1,1,1 WOD:  ”Franny” 21x Thruster/ 50x Double Under 21x Pullups/ 50x Double Under 15x Thruster/ 40x Double Under 15x Pull ups/ 40x Double Under 9x Thruster/ 30x Double Under 9x Pull ups/ 30x Double Under

WOD 9/18/13

400m Run 3x[5 Pullups, 10 Pistols, 15 Sit ups] 800m Run 3x[5 Pullups, 10 Pistols, 15 Sit ups] 400m Run

WOD 9/12/13

Jerk 5×5 WOD:  AMRAP 15 mins: 3x Power Clean 3 Rounds of “Cindy” [5 Pull ups, 10 Push ups, 15 Squats]

WOD 9/2/13

Hotshots 19 6 ROUNDS: 30 Air Squats 19 Power Cleans 7 Strict Pull ups 400m Run 8am and 9am classes today ONLY!

WOD 8/26/13

Deadlift 1,1,1,1,1,1,1 WOD:  AMRAP 9 minutes 50x Plate Burpees 25x Pull up Burpees Max rep Muscle up Burpees

WOD 8/14/12

Deadlift 5×5 WOD: 42 Medball Cleans/21 Pull ups 200m Run 30 Medball Cleans/15 Pull ups 200m Run 18 Medball Cleans/9 Pull ups 200m Run

WOD 8/7/13

“Lucy” 5 Rounds: 5x Pull ups 10x Burpees 400m run

WOD 7/10/13

“Jackalope” 3 Rounds: 1000m Run 50x Thruster (45/30) 15x Pull ups

WOD 6/13/13

AMRAP 15 minutes: 5x HSPU 7x Pull up 9x DB Power Snatch 11x Box Jump

WOD 6/4/13

Front Squat 5,5,3,3,3 Then:  3 Rounds- 40x Sit up 30x Double Under 20x KBS 10x Pull up

WOD 5/15/13

200 Double Unders 50x OHS (135/95) 50x Pull ups 1 Mile Run

WOD 5/9/13

Deadlift 1,1,1,1,1,1,1 Then: 5 Muscle ups (10 Pull ups, 10 dips), 15 Box Jumps 4 Muscle ups (8 Pull ups, 8 Dips), 12 Box Jumps 3 Muscle ups (6Pull ups, 6 Dips), 9 Box Jumps 2 Muscle ups (4 Pull ups, 4 Dips), 6 Box Jumps 1 Muscle up (2 Pull ups, 2 Dips), 3 Box Jumps

WOD 5/1/13

Part 1:  Tabata Burpees Mountain Climbers Rest 1 Minute Part 2: 800m 4x[10x Pull ups, 10x Box Jumps] 800m

WOD 4/17/13

In teams of 2, 1 working at a time & 3 burpees at each exchange: 5 Rounds: 800m run 30 KBS 30 Pull ups

WOD 4/9/13

Part 1:  5 Minutes Double Under Practice Part 2:  4 Rounds- 10x TTB 30x DU 10x Push Up 30x Sit up 10x Pull up 30(0)m Run

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