-->

WOD 4/10/13

April 9, 2013 by  
Filed under Workouts

Part 1:  Deadlift 5,4,3,2,1 Part 2:  2 Rounds- 600m Run or Row 12x Bodyweight Deadlift 21x Box Jump 12x HSPU

WOD 4/4/13

April 3, 2013 by  
Filed under Workouts

50x KBS 40x Overhead Walking Lunges 30x Box Jumps 20x Pull ups 800m Run or Row 20x Pull ups 30x Box Jumps 40x Overhead Walking Lunges 50x KBS

WOD 4/2/13

April 1, 2013 by  
Filed under Workouts

400m Run or Row 1x Power Clean, 5 TTB 2x Power Clean, 5 TTB 3x Power Clean, 5 TTB Continue until… 10x Power Clean, 5 TTB 400m Run or Row

WOD 3/18/13

March 17, 2013 by  
Filed under Workouts

3x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 2x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 1x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row

WOD 3/16/13

March 15, 2013 by  
Filed under Workouts

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 2/19/13

February 18, 2013 by  
Filed under Workouts

20x Power Clean 1000m Run or Row 20x Power Clean

WOD 1/30/13

January 29, 2013 by  
Filed under Workouts

25 Push Ups, 50 Double Unders 5K run or row 25 Push Ups, 50 Double Unders

WOD 1/24/13

January 23, 2013 by  
Filed under Workouts

“Baloney Hats” 2x[ 30 KBS, 25 Wallballs, 20 Sit ups] 800m run or row 2x [30 KBS, 25 Wallballs, 20 Sit ups]

WOD 1/16/13

January 15, 2013 by  
Filed under Workouts

Part 1: 2x Clean, 1x Clean and Jerk (60,70,80,80,70%) Part 2: 800m Run or Row 10,8,6,4,2 Thruster CTB Pull ups 400m Run or Row

WOD 12/11/12

December 10, 2012 by  
Filed under Workouts

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 12/3/12

December 2, 2012 by  
Filed under Workouts

1000m Row or 800m Run 25 Wallballs 25 Box Jumps 50 Double Unders 15 Wallballs 15 Box Jumps 30 Double Unders 5 Wallballs 5 Box Jumps 10 Double Unders 15 Wallballs 15 Box Jumps 30 Double Unders 25 Wallballs 25 Box Jumps 50 Double Unders 1000m Row or 800m Run

WOD 10/3/12

October 2, 2012 by  
Filed under Workouts

3 Rounds of: 5x Hang Power Snatch 10x OHS 15x Double Under 800m Run or Row 3 Rounds of: 5x Hang Power Snatch 10x OHS 15x Double Under

WOD 9/29/12

September 28, 2012 by  
Filed under Workouts

800m Run or Row 21-15-9 WB Sit up WB 2fer 800m Run or row

WOD 9/19/12

September 19, 2012 by  
Filed under Workouts

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

WOD 9/13/12

September 12, 2012 by  
Filed under Workouts

800m run or Row 10,9,8…1 Dips, Pistols 800m Run or Row

WOD 8/25/12

August 24, 2012 by  
Filed under Workouts

The “Small” WOD To be completed in teams of 2, 1 working at a time: 3 Rounds: 1000m Run or Row 50 Burpees 50 Box Jumps 800m Run or Row

WOD 8/13/12

August 12, 2012 by  
Filed under Workouts

3 sets of 5 Push Press (60,70,80%) Then: 10,8,6,4,2 Push Press 8 Pull ups and 200m after each set

WOD 8/9/12

August 8, 2012 by  
Filed under Workouts

7 Minute AMRAP: 5 Deadlift (115/75) 4 Hang Power Cleans 3 Push Press Then:  1K run or Row

WOD 7/19/12

July 18, 2012 by  
Filed under Workouts

“Christine” 3 Rounds for time: 500m row 12 Deadlifts (bodyweight) 21 Box Jumps (20″)

WOD 7/18/12

July 17, 2012 by  
Filed under Workouts

800m Run or Row 10 HSPU 20 KBS 30 TTB 40 Overhead Walking Lunges (45/25) 400m Run or Row 40 Overhead Walking Lunges 30 TTB 20 KBS 10 HSPU 800m Run or Row

« Previous PageNext Page »