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WOD 9/18/13

September 17, 2013 by  
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400m Run 3x[5 Pullups, 10 Pistols, 15 Sit ups] 800m Run 3x[5 Pullups, 10 Pistols, 15 Sit ups] 400m Run

WOD 9/9/13

September 8, 2013 by  
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Front Squat 5×5 WOD:  AMRAP 15 5x OHS 7x Back Extension 9x Sit up 200m Run

WOD 8/27/13

August 26, 2013 by  
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Back Squat 1,1,1,1,1,1,1 WOD:  2 Rounds: 50x Air Squat 50x Sit up 500m Run

WOD 8/17/13

August 16, 2013 by  
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In teams of 2, 1 partner working at a time: 5 Rounds: 30x KBS 30x Burpee 30x Sit up 400m Run

WOD 8/8/13

August 7, 2013 by  
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In teams of 2, 1 partner working at a time, complete the following: (Note:  Before each switch the team must complete 3 Hand release push ups) 1000m Run 200 Sit ups 150 Squats 100 Box Jumps 50 HSPU 10 Rope Climbs

WOD 7/31/13

July 30, 2013 by  
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800m Run or Row 10x HSPU/20x Sit up 9x HSPU/ 18x Sit up 8x HSPU/16x Sit up Continue until… 1x HSPU/2x Sit up 800m Run or Row

WOD 7/6/13

July 5, 2013 by  
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10,9,8…1 HSPU KBS Sit ups (Double the count) 200m Run after Odd sets

WOD 6/19/13

June 18, 2013 by  
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1 Mile Run 100 Burpees 100 Sit ups 1 Mile Run

WOD 6/4/13

June 3, 2013 by  
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Front Squat 5,5,3,3,3 Then:  3 Rounds- 40x Sit up 30x Double Under 20x KBS 10x Pull up

WOD 5/23/13

May 22, 2013 by  
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Deadlift 5×5 Then:  5 Rounds- 7x Deadlift 7x TTB 14x Box Jump 28x Sit up

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 4/9/13

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 3/25/13

March 24, 2013 by  
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5 ROUNDS: 10x Push Press 20x KBS 30x Sit up 400m

WOD 3/4/13

March 3, 2013 by  
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2 ROUNDS: 800m Run 50 KBS 400m Run 50 Sit ups

WOD 2/18/13

February 17, 2013 by  
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“Running Mates” (In teams of 3) 12x 200m Run 15x Sled pull or Prowler Push 100x Front Squat 200x Double Under (600 Singles) 200x Sit up 100x Back Squat 12x 200m Run Note:  We will have all normally scheduled classes today.

WOD 1/24/13

January 23, 2013 by  
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“Baloney Hats” 2x[ 30 KBS, 25 Wallballs, 20 Sit ups] 800m run or row 2x [30 KBS, 25 Wallballs, 20 Sit ups]

WOD 1/17/13

January 16, 2013 by  
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Back Squat 3×3 (@90%) Then: 40 Wallballs/80 Sit ups 30 Wallballs/60 Sit ups 20 Wallballs/40 Sit ups 10 Wallballs/20 Sit ups

WOD 1/12/13

January 11, 2013 by  
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Cash in:  50 KBS Then, 20 Rounds of- 1 Shoulder Press 3 Pistols 5 Sit ups Cash out:  50 KBS

WOD 10/18/12

October 17, 2012 by  
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“An Oldie But a Goodie” Block Loop 20 Squats- 1 Sit up 19 Squats- 2 Sit ups 18 Squats- 3 Sit ups Continue until… 1 Squat- 20 Sit ups Block Loop      

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