WOD 11/24/12

3 Rounds of- 50 Double Unders 3x “Cindy”: 5 Pull ups/10 Push Ups/15 Squats

WOD 9/4/12

800m Run 1 Round of “Cindy” (5 pullups, 10 push ups, 15 squats) 600m Run 2 Rounds of Cindy 400m Run 3 Rounds of Cindy 200m Run 4 Rounds of Cindy

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 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 2/25/12

21/15/9 Burpees (yep) Squats Wall step ups Dips

WOD 12/24/11

“12 Days of Christmas Redux” 1 Burpee 2(oo)m Run or row 3 dips 4 Pull ups 5 Box Jumps 6 Wallballs 7 KBS 8 Double Unders 9 TTB 10 Squats 11 Back Extensions 12 HSPU Class at 8am and 9am ONLY!

WOD 11/28/11

1 Round of Cindy/ 100m Run 2 Rounds of Cindy/ 200m run 3 Rounds of Cindy/ 300m Run then: 5×5 Back Squat (80%)

WOD 6/22/11

800m 20 Squats–1 Sit up 19 Squats–2 Sit ups 18 Squats–3 Sit ups…Continue until… 1 Squat–20 Sit ups 800m  

WOD 4/2/11

75 Squats 800m run 50 Wallballs 800m Run 25 Shoot Thru’s

WOD 1/31/11

3 Rounds: 11 Games push ups or HSPU 11 Air Squats 11 Shoulder to Overhead 200m Plate Run 11 Snatch Balance 11 TTB 11 Box Jump Burpees 200m Plate Run

WOD 12/29/10

“Tabata” Row Squats Lateral Hurdle Jumps Burpees Shuttle Run

WOD 12/13/10

3×5 Power Clean 3×5 Front Squat then:  3 Rounds of- 5x Push jerk 7x dips 9x Jumping Squats 200m run

WOD 9/13/10

5 Rounds: 10 squats 10 Sit-ups 10 Dips 10 Box Jumps Run 800 meters– Then another 5 Rounds: 10 squats 10 Sit-ups 10 Dips 10 Box Jumps