WOD 9/26/12

“Lucy” 5 Rounds of: 400m Run 5 Pull ups 10 Burpees

WOD 5/22/12

200m 21 Pullups/42 Double Unders 200m 15 Pull ups/30 Double Unders 200m 9 Pullups/18 Double Unders 200m 15 Pullups/30 Double Unders 200m 21 Pullups/42 Double Unders 200m

WOD 5/5/12

400m Run/35 KBS 3 Rounds of: 10 Pullups or 3 Muscle Ups 20 Wallballs 35 KBS/400m Run

WOD 3/1/12

AMRAP 20 Minutes: 10 Push Press 30 Double Unders 10 Pull ups 200m

WOD 11/28/11

1 Round of Cindy/ 100m Run 2 Rounds of Cindy/ 200m run 3 Rounds of Cindy/ 300m Run then: 5×5 Back Squat (80%)

WOD 11/16/11

400m Run or Row 50 Double Unders 10x Dips/Situps/ Pullups 400m Run or Row 40 Double Unders 10x Dips/Situps/Pullups 400m Run or Row 30 Double Unders 10x Dips/Situps/pullups 400m Run or Row 20 Double Unders 10x Dips/Situps/Pullups 400m Run or Row 10 Double Unders 10x Dips/Situps/Pullups 400m Run or Row

WOD 11/12/11

3 Rounds: 15 x OHS 15x Pullups 15x Push Press 15x KTE 15x Hang Power Clean 15x Back Extension 200m

WOD 11/10/11

AMRAP 15 minutes: 3 Front Squats 10 Pullups 20 Double Unders

WOD 10/26/11

“OC Throwdown Q#3″ 15 Squat Cleans (155/105) 30 Pull ups 12 Squat Cleans 24 Pullups 9 Squat Cleans 18 Pullups

WOD 10/11/11

4 Rounds: 6 HSPU 12 CTB Pull ups 24 DB Walking Lunges (farmers carry) then: 5×5 Push Press

WOD 10/8/11

In teams of 3 (all partners working at same time) 5 rounds: 30 sec max rep pull ups 60 sec rest 30 sec max rep Thrusters 60 sec rest 30 sec max rep KBS 60 sec rest

WOD 7/20/11

21 Pull-ups/HSPU 18 Pull-ups/HSPU 200m Run 15 Pull-ups/HSPU 12 Pull-ups/HSPU 200m Run 9 Pull-ups/HSPU 6 Pull-ups/HSPU 200m Run Cash out: 50 Box Jumps

WOD 7/16/11

5 rounds: 10 Thrusters 10 Pullups 400m Run

WOD 6/2/11

7 Rounds: 7 Wallballs 7 Burpees 7 dips 7 Pullups

WOD 5/17/11

400m Run 30 Front Squats 30 Pullups 30 Box Jumps 400m Run

WOD 5/9/11

AMRAP 20 minutes: 5x CTB Pullup 10x Wallball 15x KBS

WOD 3/31/11

3 Rounds: 30 KBS 20 Pull-ups 10 Ring dips 400m Run

WOD 2/14/11

“Something Sweet for Your Heart…” 2x Fire Hydrant Run 14x Bear Complex 2x Rope Climb or Monkey Challenge 14x Box Jump 2x Prowler Push 14x Pull-ups 2x 100m Row 14x KBS

WOD 1/11/11

400m 20x OHS 30x Box Jumps 40x Pullups 20x OHS 400m

WOD 1/11/11

Run 20x OHS 30x Box Jumps 40x Pullups 20x OHS 400m Run

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