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WOD 3/29/12

March 28, 2012 by  
Filed under Workouts

5×5 Push Press Then 10,9,8…1 Dips Air Squats Driveway Sprint after evens

WOD 3/12/12

March 11, 2012 by  
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1 mile run 50 air squats 50 sit ups 1 mile run

WOD 2/12/12

February 11, 2012 by  
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“Sunday Service” Part 1:  Thruster Ladder Part 2, for time: 400m Run 25 Power Cleans 50 Sandbag Squats 500m Row 50 Sandbag Squats 25 Power Cleans 400m Run *****Reminder, this is an advanced class*****

WOD 1/19/12

January 18, 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

WOD 1/2/12

January 1, 2012 by  
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“Helloo 2012!” In teams of 3, 2 partners working at a time, complete the following: 500m run (all team members) 100 Squat Cleans (95/65) 200 Sit ups 200 Box Jumps 200 Air Squats 150 TTB 150 Push Press 12 Rope Climbs or Prowler Pushes or combo 500m run (all members)

WOD 10/6/11

October 5, 2011 by  
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5 rounds: 7 HSPU 9 Dips 11 Air Squats 200m Run then: 5 sets: 3x deadlift

WOD 9/12/11

September 11, 2011 by  
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Remembering the fallen… Portions of just a few to remember. Michael:  800m, 50 Back Extensions, 50 Sit ups Murph:  400m, 25 Pull ups, 50 Push ups, 75 Squats, 400m Badger:  30 Squat Cleans, 30 Pull ups, 800m  

WOD 9/6/11

September 5, 2011 by  
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AMRAP 15 minutes: 15x SDHP 10 Squats 5 HSPU Then, 5 sets of: 3x Push Jerk

WOD 8/22/11

August 21, 2011 by  
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Block Loop 50 Air Squats 10 Deadlifts (275/185) 800m 10 Deadlifts 50 Air Squats Block Loop

WOD 8/8/11

August 7, 2011 by  
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800m 100 Air Squats 75 Hang Power Clean (75/55) 50 Push Press 25 Pull ups 800m run

WOD 8/3/11

August 2, 2011 by  
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part 1: Tabata burpees, squats, & double unders part 2: 5 sets:  3x Push Jerk

WOD 12/08/10

December 7, 2010 by  
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3 sets of: 5 Push Press 5 Bench Press Then 3 Rounds of: 400m Run 15 Box Jumps 30 Squats 15 Box Jumps

WOD 12/2/10

December 1, 2010 by  
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200m Run 20 Pull ups 400m Run 40 KBS 800m run 60 Air Squats 800m Run 40 KBS 400m Run 20 Pull ups 200m Run

WOD 11/8/10

November 7, 2010 by  
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5 sets: 3x Clean and Jerk 20x Double Unders rest 1 minute Then, 5 Rounds of: 200m Run 5 pistols each leg 10 TTB 15 Air Squats

WOD 10/14/10

October 13, 2010 by  
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1000m row Then 7 Rounds of: 5 HSPU 7 TTB or GHD sit-ups 9 Box Jumps 11 Squats

WOD 8/18/2010

August 18, 2010 by  
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Part 1   -  5 Rounds 3 OHS  (Heavy) Rest 60 sec. 7  Toes-to-Bar Rest 60 sec.   Part 2  –  AMRAP 10 min. 5  Hang Power Snatch 7 Pushups 9 Squats

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