WOD 5/8/13

400m Run 5x Power Clean 400m Run 5x Power Clean 10x Front Squat 400m Run 5x Power Clean 10x Front Squat 15x Push Press 400m Run 5x Power Clean 10x Front Squat 15x Push Press 20x Thruster

WOD 1/28/13

15x Thruster (135/95) 200m run 20x Thruster (95/65) 400m run 30x Thruster (65/45) 800m run

WOD 1/16/13

Part 1: 2x Clean, 1x Clean and Jerk (60,70,80,80,70%) Part 2: 800m Run or Row 10,8,6,4,2 Thruster CTB Pull ups 400m Run or Row

WOD 10/31/12

Back Squat 5,4,3,2,1 Then: @95/65# 10 Thrusters/20 Lateral hurdle jumps 9 Thrusters/ 18 Lateral jumps 8 Thrusters/16 Lateral Jumps Continue until … 1 Thruster/2 Lateral Jumps

WOD 8/28/12

15x Thruster (135/95) 200m run 20x Thruster (95/65) 400m run 30x Thruster (65/45) 800m run

WOD 5/29/12

Front Squat 3×3 (65,75,85%) Then, 4 Rounds of: 15 Thrusters (95/65) 30 Double Unders 200m

WOD 4/15/12

SUNDAY SERVICE Team WOD #1: 200 KBS, 100 Squat Cleans (65/95) While 1 partner chips away at reps, the other does a 200mm run and then returns & holds a plank until switching with their partner. WOD #2:  Tabata Style 5 Rounds of: Thrusters (55/75) Push ups Sit ups Row

WOD 4/2/12

Back Squat 5 sets of 3 Then: 400m Run 21 Thrusters/42 Double Unders 15 Thrusters/30 Double Unders 9 Thrusters/18 Double Unders 400m Run

WOD 3/5/12

5 Rounds: 12 Thrusters (95/65) 12 Pullup 200m Run

WOD 1/26/12

3 Rounds: 1000m Row or Run 50 Thrusters (45/30) 15 Pullups

WOD 1/21/12

“Fran” 21-15-9 Thrusters Pullups

WOD 10/8/11

In teams of 3 (all partners working at same time) 5 rounds: 30 sec max rep pull ups 60 sec rest 30 sec max rep Thrusters 60 sec rest 30 sec max rep KBS 60 sec rest

WOD 8/17/11

4 Rounds: 8 Thrusters (95/65) 8 Burpees 8 Hang Power Cleans 8 Pull ups 8 Touch Shuttle Run

WOD 8/11/11

(In teams of 3:  1 person working at a time) 2500m Row 75 Dips 100 DB Thrusters 150 Pull ups 150 Box Jumps

WOD 4/16/11

50 THRUSTERS 1st rest= 1 round of Cindy 2nd rest= 2 rounds of Cindy, etc…

WOD 8/16/2010

Part 1 – 6 Rounds 1 Push Press (Heavy) 1 Push Jerk Rest 30 sec. 10 Pullups Unbroken rest 60 sec Part 2 – 3 Rounds 5 Thruster (Heavy) 10 Box Jump