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WOD 8/13/13

August 12, 2013 by  
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Part 1: OTM 10 minutes: 1x Power Snatch, 2x OHS Part 2: AMRAP 6 mins: 7x Barbell Push ups 14x Lateral Barbell jumps

WOD 6/8/13

June 7, 2013 by  
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800m Run or Row 21-15-9 OHS Push Ups 800m Run or Row

WOD 5/20/13

May 19, 2013 by  
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5×5 Front Squat Then: 400m 21-15-9 Squat Cleans, Push Ups 400m

WOD 5/4/13

May 3, 2013 by  
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40 KBS 400m 40 TTB 400m 40 Sit ups 400m 40 Push Ups 400m 40 KBS

WOD 4/16/13

April 15, 2013 by  
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Deadlift 5×5 (80%) Part 2:  AMRAP 15 Minutes: 10x Pistols 10x Push Ups 30x Double Unders 100m Sprint

WOD 4/9/13

April 8, 2013 by  
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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

WOD 4/3/13

April 2, 2013 by  
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1 Mile Run 2 Rounds of: 50 Sit ups 25 Push Ups 1 Mile Run

WOD 3/16/13

March 15, 2013 by  
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1 Mile Run or Row 50 KBS, 25 Push ups 800m run or Row 40 KBS, 20 Push Ups 400m Run or Row 30 KBS, 15 Push Ups

WOD 2/23/13

February 22, 2013 by  
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21-15-9 Pull ups Push Ups Jumping Squats Block Loop (600m) after each trio

WOD 12/17/12

December 16, 2012 by  
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Power Snatch OTM- 8 minutes Then:  AMRAP 12 Minutes: 15x OHS (95/65) 15 Push Ups 15 Box Jumps

WOD 9/19/12

September 19, 2012 by  
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With a running clock for 15 minutes: 800m Run or row(1x) Then: AMRAP 10 Push ups 15 Sit ups

WOD 8/27/12

August 26, 2012 by  
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Push Press 5,3,1+ Then: 300m Run  - Cash In 10,9,8…1 Renegade Row 10x TTB BEFORE odd sets 300m run – Cash Out

WOD 7/12/12

July 11, 2012 by  
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5 rounds of: 8 Box Jumps 5 Hand Release Push ups 100 Sit ups 5 rounds of: 8 Box Jumps 5 Hand Release Push ups

WOD 6/27/12

June 26, 2012 by  
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800m run 4 Rounds of: 5 Pullups, 10 Push ups, 15 Sit ups 400m Run 4 Rounds of: 5 Pullups, 10 Push ups, 15 Sit ups 800m Run

WOD 6/14/12

June 13, 2012 by  
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Part 1- AMRAP 10 minutes: 5Barbell push ups 5 Clean and Jerks (135/95) Then: 50,40,30,20,10 Double Unders Sit ups  

WOD 2/8/12

February 7, 2012 by  
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3,6,9,12,15 Back Squat (135/95) Push Ups 200m Run after each set

WOD 12/21/11

December 20, 2011 by  
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AMRAP 20 Minutes: 1 Push up, 1 Sit up, 1 Box Jump 2 Push Ups, 2 Sit ups, 2 Box Jumps 3 Push ups, 3 Sit ups, 3 Box Jumps Continue in the same pattern as high as you can!

WOD 12/1/11

November 30, 2011 by  
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5 rounds: 5 Deadlifts (80%) 15 Push Ups 20 Box Jumps 250m Row

WOD 9/12/11

September 11, 2011 by  
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Remembering the fallen… Portions of just a few to remember. Michael:  800m, 50 Back Extensions, 50 Sit ups Murph:  400m, 25 Pull ups, 50 Push ups, 75 Squats, 400m Badger:  30 Squat Cleans, 30 Pull ups, 800m  

WOD 9/8/11

September 7, 2011 by  
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6 Rounds: 10x Push Up 10x Squat Snatch Agility Run

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