WOD 4/7/14

Clean and Jerk 2+1 WOD:  AMRAP 10 mins: 5x Pull ups 10x Push Ups 15x Squats

WOD 4/2/14

Complete in teams of 2, 1 working at a time: 10 Rounds: 3x HSPU 6x Deadlift 12x Pull ups 24x DU’s

WOD 3/12/14

Part 1:  Back Squat 5×5 Part 2:  10,8,6,4,2 Front Squat Pull ups Lateral Hurdle Jumps 200m run after each trio

WOD 3/5/14

AMRAP 20 minutes: 5x HSPU 7x Pull ups 9x Hollow Rocks 11x Box Jumps

WOD 2/19/14

18, 15, 12, 9, 6, 3 Push Jerk Pull ups 400m Run after even sets

WOD 2/8/14

“Fran Fu#!ingtastic” 21 Thrusters/Pull ups 400m Run 15 Thrusters/Pull ups 400m Run 9 Thrusters/Pull ups 400m Run 9 Thrusters/Pull ups 400m Run 15 Thrusters/Pull ups 400m Run 21 Thrusters/Pull 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 2/6/14

Back Squat 3,3,3,3,3,3,3 WOD:  10 Rounds- 7x Wallball 7x Pull up

WOD 12/18/13

“T-Rex” 21-15-9 Burpees, HSPU, Pull ups 800m Run after each set

WOD 12/12/13

1000m Run or Row 20x Muscle Ups (sub 40x Pull ups & 40x Dips) 1000m Run or Row

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

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