WOD 5/13/13
“Helen” 3 Rounds- 400m run 21x KBS (53/35) 12x Pull ups
WOD 12/11/12
1 Mile Run or Row 25 Pull ups/ 25 Box Jumps 800m Run or Row 20 Pull ups/ 20 Box jumps 600m Run or Row 15 Pull ups/ 15 Box Jumps 400m Run or Row 10 Pull ups/ 10 Box Jumps
WOD 12/06/12
400m Run 4x[ 5 HSPU, 10 Pistols, 15 Sit ups] 400m Run 4x [5 Dips, 10 Pull ups, 15 Sit ups] 400m Run
WOD 11/29/12
10,9,8…1 OHS 5 Pullups/200m run after each set
WOD 10/20/12
“Helen” 3 Rounds of- 400m Run 21 KBS 12 Pull ups
WOD 10/11/12
400m Run 20 KBS Driveway Sprint 15 KBS Driveway Sprint 10 KBS 30 Pullups 10 KBS Driveway Sprint 15 KBS Driveway Sprint 20 KBS 400m Run
WOD 9/4/12
800m Run 1 Round of “Cindy” (5 pullups, 10 push ups, 15 squats) 600m Run 2 Rounds of Cindy 400m Run 3 Rounds of Cindy 200m Run 4 Rounds of Cindy
WOD 7/28/12
Block Loop 21 Pull ups 5 Broad jumps 50m Medball Carry 18 Pull ups 5 Broad jumps 50m Medball Carry 15 Pull ups 5 Broad jumps 50m Medball Carry 12 Pull ups 5 Broad jumps 50m Medball C arry Block Loop
WOD 7/17/12
3×5 Back Squat Then: 1000m Row 21-15-9 of Wallballs and Pull ups 400m Run
WOD 6/11/12
“Two Timing Eva” In teams of 2, complete the following: 5 Rounds of- 800m Run 30 KBS 30 Pull ups One partner works at a time. Team must do 3 burpees every time they switch.
WOD 6/6/12
“Helen” 3 Rounds of: 400m Run 21 KBS 12 Pull ups
WOD 5/16/12
“Chick Fight aka Diane vs. Nicole” 21 Deadlifts (225/185) 21 HSPU 400m Run Max rep pull ups 15 Deadlifts 15 HSPU 400m Run Max rep Pull ups 9 Deadlifts 9 HSPU 400m run Max rep pull ups
WOD 5/9/12
Push Press 5,3,1 Then: 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Situps Block Loop 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Sit ups
WOD 4/24/12
Block Loop 50 Squats 40 Sit ups 30 Box Jumps 20 Pull ups 10 TTB 20 Pull ups 30 Box Jumps 40 Sit ups 50 Squats Block Loop
WOD 4/10/12
1 Mile Run or Row 20 Pull ups 800m Run or Row 15 Pull ups 600m Run or Row 10 Pull ups 400m Run or Row 5 Pull ups
WOD 3/15/12
8 Rounds: 8 HSPU 8 Box Jumps 8 KBS 8 Pull ups Driveway Sprint
WOD 1/16/12
“Dirty 30″ 30(0)m Run 30 Squat Cleans (105/75) 30 Double Unders 30 Wallballs 30 TTB 30 Burpees 30 GHD sit ups or weighted sit ups 30 Push Press (same bar as cleans) 30 Pull ups 30(0)m run
WOD 1/14/12
In teams of 2. Both partners may work at same time, dividing the work in each round as desired. 5 Rounds: 800m run or row 20 Dips 20 Pull ups 2 Rope Climbs or prowler pushes 20 Overhead Lunges (45/25)
WOD 12/31/11
200 Double Unders 50 OHS (135/95) 50 Pull ups 1 mile run
WOD 12/24/11
“12 Days of Christmas Redux” 1 Burpee 2(oo)m Run or row 3 dips 4 Pull ups 5 Box Jumps 6 Wallballs 7 KBS 8 Double Unders 9 TTB 10 Squats 11 Back Extensions 12 HSPU Class at 8am and 9am ONLY!