WOD 12/31/14

“Loredo” 6 Rounds- 24 Squats 24 Push Ups 24 Lunges 400m Run

WOD 12/23/14

800m Run or Row 20 Squats/ 1 Sit up 19 Squats/ 2 Sit ups 18 Squats/ 3 Sit ups 17 Squats/ 4 Sit ups Continue until… 1 Squat/ 20 Sit ups 800m Run or Row

WOD 11/30/14

“Nasty Girls” 3 Rounds- 50x Air Squats 7x Muscle Up 10x Power Clean (135/95)

WOD 11/16/14

In teams of 3, all working at a time: AMRAP 15 minutes: 20 Calorie Row 20x Back Squat 40x Sit ups

WOD 10/7/14

800m Run 20 squats- 1 sit up 19 squats-2 sit ups 18 squats-3 sit ups 17 squats-4 sit ups 16 squats-5 sit ups 15 squats-6 sit ups Continue until… 1 squat- 20 sit ups 800m Run

WOD 8/7/14

Teams of 2: 3 Rounds- 1000m Medball Carry 10x Muscle Ups 100x Air Squats

WOD 4/15/14

Push Press 5,4,3,2,1 WOD:  5 Rounds- 10x Push ups Driveway Sprint 15x Air Squats Driveway Sprint

WOD 4/7/14

Clean and Jerk 2+1 WOD:  AMRAP 10 mins: 5x Pull ups 10x Push Ups 15x Squats

WOD 4/5/14

In teams of 2, 1 working at at time: 4 Rounds: 400m Run 400m Medball Carry 80x Air Squats

WOD 11/11/13

“Murph” 1 Mile Run 100x Pull ups 200x Push Ups 300x Squats 1 Mile Run

WOD 10/7/13

Spend 15 minutes building to a heavy or 1RM Clean WOD: 1,2,3…10 Deadlift Driveway Sprint after odds 1 Round of “Cindy” after evens

WOD 9/12/13

Jerk 5×5 WOD:  AMRAP 15 mins: 3x Power Clean 3 Rounds of “Cindy” [5 Pull ups, 10 Push ups, 15 Squats]

WOD 9/2/13

Hotshots 19 6 ROUNDS: 30 Air Squats 19 Power Cleans 7 Strict Pull ups 400m Run 8am and 9am classes today ONLY!

WOD 8/27/13

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

WOD 8/8/13

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 6/1/13

“The Devil Wears Nanos” (in teams of 2) 8x 200m (off partner holds plank while other partner runs) 100x KBS 200x Air Squat 100 Lateral Hurdle Jumps 200x Air Squat 100x KBS 8x 200m 35 Minute time cap REMINDER!! 8AM CLASS ONLY!

WOD 3/28/13

“Cindy Lou Who” In teams of 2, 1 working at a time: 6 Rounds of “Cindy” [5 Pull ups, 10 Push Ups, 15 Squats] 8x 200m Run 4 Rounds of “Cindy” 6x 200m Run 2 Rounds of “Cindy” 4x 200m Run

WOD 2/23/13

21-15-9 Pull ups Push Ups Jumping Squats Block Loop (600m) after each trio

WOD 2/16/13

3x[5x Press, 10x Pull ups, 15x Air Squat] 800m run 3x[5x Press, 10x Pull ups, 15x Air Squ

WOD 2/2/13

4 Rounds: 800m run 1 Sled Pull or Prowler Push 30 Air Squats 8AM CLASS ONLY!!!!

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