WOD 5/9/12

Push Press 5,3,1 Then: 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Situps Block Loop 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Sit ups

WOD 4/18/12

“Boston Marathon” 2 Rounds for time: 26 TTB/200m 26 Dips/200m 26 KBS/200m 26 Walking Lunges/200m 26 Push ups/200m 26 Situps/200m 26 Squats/200m 26 Minute Time cap    

WOD 3/31/12

4 Rounds: 10 Power Cleans 30 Double Unders Driveway Medball Carry 30 Sit ups

WOD 12/22/11

Part 1 (timed) 25 Pull ups 10 Squat Cleans Block Loop or 600m 10 Squat Cleans 25  Pull ups Part 2(2 rounds not for time) 25 Sit ups 50 Double Unders

WOD 11/16/11

400m Run or Row 50 Double Unders 10x Dips/Situps/ Pullups 400m Run or Row 40 Double Unders 10x Dips/Situps/Pullups 400m Run or Row 30 Double Unders 10x Dips/Situps/pullups 400m Run or Row 20 Double Unders 10x Dips/Situps/Pullups 400m Run or Row 10 Double Unders 10x Read More …

WOD 11/8/11

800m run 4 rounds of: 20 Lunges 15 Situps 10 Push Ups 5 Dips Then: 800m run

WOD 6/9/11

5 Sets:  2X Snatch Then, 6 Rounds: 5 OHS 7 CTB Pull ups 15 Sit ups Driveway Sprint