WOD 7/24/13

Part 1:  AMRAP 10 minutes 400m run Max rep pull ups Rest 2 minutes Part 2:  3 Rounds 50x Double Unders 50x Sit ups

WOD 7/9/13

21-15-9 Push jerk, Box Jumps 100x Sit ups 9-15-21 Push jerk, Box Jumps

WOD 6/29/13

“Angie” 100 Pull ups 100 Push Ups 100 Sit ups 100 Squats

WOD 5/16/13

3 Rounds- 10x HSPU 400m Rest 2 minutes 3 Rounds- 30 Sit ups 200m

WOD 4/22/13

Part 1:  Back Squat 5×5 (all sets at 80%) Part 2: 50 Wallballs 50 Sit ups 600m Run 50 Sit ups 50 Wallballs

WOD 3/11/13

2 ROUNDS: 200m Run 15x HSPU or 15′ HS Walk 400m 50 Sit ups 200m 15x Thrusters

WOD 12/22/12

400m Run Then  6 Rounds- 20 Wallballs 20 Sit ups Driveway Overhead Carry 400m Run

WOD 12/06/12

400m Run 4x[ 5 HSPU, 10 Pistols, 15 Sit ups] 400m Run 4x [5 Dips, 10 Pull ups, 15 Sit ups] 400m Run

WOD 11/28/12

“Simple Syrup” 50 Sit ups 500m Run 40 Sit ups 400m Run 30 Sit ups 300m Run 20 Sit ups 200m Run 10 Sit ups 100m Run

WOD 11/7/12

Cash in:  50 Sit ups Then as clock continues- 3 Rounds of: 50 Walking Lunges (No load!) 7 Muscle Ups (or 14 Pull ups/14 Dips) 10 Hang Power Cleans Cash out (not for time):  25 Dead Animal Crunches

WOD 10/25/12

1 Mile Run 75 sit ups 15 dips 800m Run 15 Dips 75 Sit ups 1 Mile Run

WOD 9/19/12

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

WOD 8/8/12

“Anniephylactic Shock” 50,40,30,20,10 Double Unders, Sit ups, Wallballs  

WOD 5/17/12

800m 80 Double Unders 40 Sit ups (or 20 TTB) 600m 60 Double Unders 30 Sit ups (or 15 TTB) 400m 40 Double Unders 20 Sit ups (or 10 TTB) 200m 20 Double Unders 10 Sit ups (or 5 TTB)

WOD 4/24/12

Block Loop 50 Squats 40 Sit ups 30 Box Jumps 20 Pull ups 10 TTB 20 Pull ups 30 Box Jumps 40 Sit ups 50 Squats Block Loop

WOD 3/6/12

(Complete both parts 2x) Part 1: 10 Sit ups/run/back peddle 9 Sit ups/run/back peddle continue until… 1 Sit up/run/back peddle rest 1 minute Part 2:  5 Rounds of- 10 TTB 10 Lateral hurdle jumps (over & back =1) 1 Prowler Push rest 1 minute

WOD 12/12/11

Back Squat 1×7 Then: 100ft Overhead Lunge (45/25) 42 Situps/21 Dips 100ft Overhead Lunge 30 Sit ups/15 Dips 100ft Overhead Lunge 18 Situps/ 9 Dips

WOD 11/2/11

10 Rounds: 7 Pull ups 7 Air Squats 7 Sit ups 7 HSPU

WOD 8/30/11

2 Rounds: 1 min max row 1 min max box jumps 1 min max double unders 1 min max sit-ups 1 min max pull-ups Then:  5sets of- 3x Back Squat  

WOD 7/27/11

4 rounds: 400m Run 50 Double Unders 25 Sit ups

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