WOD 5/2/16

May 1, 2016 by  
Filed under Workouts

Press 3,3,3,3,3,3,3 Then:  AMRAP 12 minutes: 7x Push Ups 14x Sit ups Driveway Sprint  

WOD 4/27/16

April 26, 2016 by  
Filed under Workouts

Burn Baby, Burn! AMRAP 30 minutes: 30x Skaters 30x DB Renegade Row 30x DB Push Press 30x Square Hop 30x Medball Sit ups 30x Overhead Walking Lunges

WOD 4/23/16

April 22, 2016 by  
Filed under Workouts

1200m 63x KBS/63x Sit ups/ 63x Russian Twist 800m 42x KBS/42x Sit ups/ 42x Russian Twist 400m 21x KBS/21x Sit ups/ 21x Russian Twist

WOD 4/6/16

April 5, 2016 by  
Filed under Workouts

Part 1:  OTM 10 minutes: 3x Power Clean Part 2:  2 Rounds- 20x Pull up 30x Push Up 40x Sit up 50x Squat

WOD 3/31/16

March 30, 2016 by  
Filed under Workouts

7 Rounds: 10x Barbell Roll Out 25x Sit Up 200m Run

WOD 3/28/16

March 27, 2016 by  
Filed under Workouts

800m Run or 1000m Row 20x Air Squat/ 1x Sit up 19x Air Squat/ 2x Sit up 18x Air Squat/ 3x Sit up Continue in the same pattern until… 1x Air Squat/ 20x Sit up 800m Run or 1000m Row

WOD 3/22/16

March 21, 2016 by  
Filed under Workouts

3 Rounds: 500m Run 30x Box Jumps 30x Plate Sit ups

WOD 3/19/16

March 18, 2016 by  
Filed under Workouts

AMRAP 15 minutes: 1 MU/3 Power Cleans/20 Sit ups 2 MU/4 Power Cleans/21 Sit ups 3 MU/5 Power Cleans/22 Sit ups Continue in same pattern as high as possible.

WOD 3/7/16

March 6, 2016 by  
Filed under Workouts

5 Rounds: 30x Sit up 50x Handstand Walking Steps 50x Lunges

WOD 2/22/16

February 21, 2016 by  
Filed under Workouts

50x Box Jumps/50x Sit ups/10x Hollow rock 40x Box Jumps/40x Sit ups/10x Hollow rock 30x Box Jumps/30x Sit ups/10x Hollow rock 20x Box Jumps/20x Sit ups/10x Hollow rock 10x Box Jumps/10x Sit ups/10x Hollow rock

WOD 1/18/16

January 17, 2016 by  
Filed under Workouts

50x Sit up/30x Box Jump/25x Hollow Rock 40x Sit up/30x Box Jump/20x Hollow Rock 30x Sit up/30x Box Jump/15x Hollow Rock 20x Sit up/30x Box Jump/10x Hollow Rock 10x Sit up/30x Box Jump/5x Hollow Rock

WOD 1/14/16

January 13, 2016 by  
Filed under Workouts

8 Rounds (Not for Time): 1x Prowler Push 10x TTB 15x Sit ups

WOD 12/22/15

December 21, 2015 by  
Filed under Workouts

7 Rounds: 5x Deadlift 10x Pistols 15x Sit ups 20x DU’s

WOD 12/15/15

December 14, 2015 by  
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Cash In:  20x Hollow Rock 4x [400m Run, 50x Sit Ups] Cash Out:  20x Hollow Rock

WOD 11/30/15

November 29, 2015 by  
Filed under Workouts

1 Minute Plank 50x DU 3x [15 Plate Sit ups, 15 Leg Lifts] 50x DU 3x [15 Plate Sit ups, 15 Leg Lifts] 50x DU 3x [15 Plate Sit ups, 15 Leg Lifts] 50x DU 1 Minute Plank

WOD 11/17/15

November 16, 2015 by  
Filed under Workouts

15x Back Squat 10x Back Squat 5x Back Squat OR 10,9,8,7…1 Wallballs 20x Sit ups after each set

WOD 11/12/15

November 11, 2015 by  
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OHS 5×5 OR AMRAP 15 minutes: 10x Leg Lifts 20x Sit ups 30x DU

WOD 10/7/15

October 6, 2015 by  
Filed under Workouts

1 Mile Run 2x [50 DU, 50 Sit ups] 1 Mile Run

WOD 9/28/15

September 27, 2015 by  
Filed under Workouts

Part 1:  OTM 10  Minutes: 1x Power Clean 1x Hang Power Clean Part 2:  AMRAP 12 minutes: Max Rep Shoulder to Overhead (75/55) 20x Sit up each break

WOD 9/14/15

September 13, 2015 by  
Filed under Workouts

Push Press 5×5 (80%) WOD:  4 ROUNDS 1 minute max pull ups 1 minute max overhead walking lunge 1 minute max sit ups 1 minute rest

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