WOD 1/28/15

In teams of 2, 1 working at a time: 5 Rounds- 800m Run or Row 30x Box Jumps 3x TTB every minute

WOD 1/10/15

800m Run or Row 40 Sit ups 20 Deadlifts (225/135) 20 Leg Lifts (aka DAC) 30 Sit ups 15 Deadlifts 15 Leg Lifts 20 Sit ups 10 Deadlifts 10 Leg Lifts 10 Sit ups 5 Deadlifts 5 Leg Lifts 800m Run or Row

WOD 1/7/15

In teams of 2, 1 working at a time: AMRAP 20 mins- 1000m Run or Row 80 Wallballs 60 Sit ups 40 Box Jumps 20 Pull ups

WOD 11/29/14

1000m Run or Row 21x Thrusters 800m Run or Row 15x Thrusters 400m Run or Row 9x Thrusters

WOD 11/16/14

In teams of 3, all working at a time: AMRAP 15 minutes: 20 Calorie Row 20x Back Squat 40x Sit ups

WOD 10/23/14

Jerk 3,3,3,3,3 WOD: 3x [5x Press, 7x Pull ups] 800m Run or Row 3x [5x Press, 7x Pull ups]

WOD 10/12/14

Complete in teams of 2, 1 working at a time: 30x Box Jump overs 50x Power Snatch 1200m Run or Row 50x Power Snatch 30x Box Jump Overs

WOD 9/22/14

Clean 2,2,2,2,2,2,2 WOD: 800m Run or Row 75 Wallballs 800m Run or Row

WOD 9/11/14

Back Squat 3,3,3,3,3 WOD: 30 Calorie Row 30x Bar Facing Burpees 30x Hang Power Clean

WOD 8/13/14

2 Rounds: 2 mins max calorie row 2 mins max burpees 2 mins plank 2 mins max wallballs 2 mins rest

WOD 7/12/14

OTM 15 minutes: Minute 1:  Max Rep Wallballs Minute 2:  45 sec plank Minute 3:  7x HSPU Repeat pattern for remainder of time Cash out:  1 Mile Run or Row

WOD 6/14/14

1000m Row 4x Sled Pull 50x Walking Lunges 400m Run 50x Walking Lunges 2x Sled Pull 1000m Run

WOD 4/23/14

Push Press 3,3,3,3,3 WOD: Cash in:  800m Run or Row 50, 40, 30, 20, 10 Sit ups 1 Minute Side Plank after each set (30/30) Cash out:  800m Run or Row

WOD 4/8/14

Cash in:  800m Run or Row 6 Rounds: 30x Sit ups 20 sec Plank 10x Hollow Rock Cash out:  800m Run or Row

WOD 2/18/14

800m Run or Row 10R:  [8x HSPU, 8x TTB, 8x Box Jump] 800m Run or Row

WOD 12/31/13

1000m Run or Row 7x Broad jumps 12x[ 12 Sit ups, 12 Box Jumps] 7x Broad jumps 1000m Run or Row

WOD 12/26/13

AMRAP 15 mins: 10x Clean and Jerk 30x Double Unders REST 3 MINUTES 1000m Run or Row

WOD 12/12/13

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

WOD 11/26/13

1 Mile Run or Row 5x[7 Dips, 25 Sit ups] 1 Mile Run or Row

WOD 11/9/13

800m Run or Row 6 Rounds [5x Strict Press, 10x Barbell Lunge, 20x Sit up] 800m Run or Row

Next Page »