WOD 2/25/15
“Warm and Fuzzy” 4 Rounds, 1 minute each station: Row Barbell Rollout Mountain Climbers Sit ups
WOD 2/21/15
5 Rounds- 5x Push Jerk 15 Barbell Burpees 400m
WOD 2/19/15
9x Power Snatch 1600m 15x Power Snatch 800m 21x Power Snatch 400m
WOD 2/18/15
In Teams of 2, 1 working at at time: 50,40,30,20,10 Wallballs Push Ups 800m after each set
WOD 2/7/15
21-15-9 Power Clean Dips Rest 5 mins 1/2 5K Run or Row
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
