WOD 5/23/13

Deadlift 5×5 Then:  5 Rounds- 7x Deadlift 7x TTB 14x Box Jump 28x Sit up

WOD 5/7/13

Part 1: Back Squat  1,1,1,1,1,1,1 Part 2:  AMRAP 12 minutes: 5x HSPU 7x TTB 9x KBS 11x Hollow Rock

WOD 5/4/13

40 KBS 400m 40 TTB 400m 40 Sit ups 400m 40 Push Ups 400m 40 KBS

WOD 4/15/13

“Papa Bear” 3 Rounds: 600m Run 10x TTB 2x Bear Complex 100m Farmer’s Carry

WOD 4/2/13

400m Run or Row 1x Power Clean, 5 TTB 2x Power Clean, 5 TTB 3x Power Clean, 5 TTB Continue until… 10x Power Clean, 5 TTB 400m Run or Row

WOD 3/27/13

PART 1: On the Minute (OTM) 10 Minutes: 2x Power Snatch Rest 2 Minutes- PART 2: AMRAP 10 Minutes 7 TTB 30 Double Unders

WOD 3/21/13

21-15-9 Medball Clean-Wallball TTB Box Jump

WOD 3/14/13

AMRAP 8 Minutes: 7x Deadlift, 7x TTB, Driveway Sprint Rest 2 minutes AMRAP 6 Minutes: 7x Deadlift, 7x TTB, Driveway Sprint Rest 1 Minute AMRAP 4 Minutes 7x Deadlift, 7x TTB, Driveway Sprint

WOD 2/9/13

4 rounds: 30 KBS 10 TTB 400m

WOD 1/21/13

“Child’s Play” Part 1:  AMRAP 10 Minutes- 100 Double Unders 50 Burpee Box Jumps 30 TTB REST 3 MINUTES Part 2:  AMRAP 6 Minutes-Unbroken for the 12 reps 3 Deadlifts (135/95) 3 Hang Power Clean 3 Front Squats 3 Push Jerks

WOD 1/15/13

“Crazy 8′s” Part 1:  AMRAP 8 minutes-  7x Deadlift (225/155) 14 TTB Rest 3 minutes Part 2:  AMRAP 8 minutes- 30 Double Unders 10 Hollow Rocks

WOD 12/18/12

“Spidey Skills” 400m Run 18 HSPU/18 TTB 400m Run 15 HSPU/15 TTB 200m Run 12 HSPU/ 12 TTB 200m Run 9 HSPU/ 9 TTB 200m 6 HSPU/ 6 TTB 400m 3 HSPU/ 3 TTB 400m Run  

WOD 12/4/12

Part 1:  4 Rounds- 5x Deadlift (70%) 10x TTB 200m run Rest 3 minutes Part 2: 5,4,3,2,1 Jerk (80%) 20 Lateral Hurdle Jumps after each set

WOD 11/19/12

Block Loop 7 Rounds of: 7 Push Press 7 TTB or GHD 7 Box Jumps Block Loop

WOD 10/16/12

Part 1: 2 Rounds of- 20 Hand Release Push ups 15 Box Jumps Rest 1 minute Part 2: 30 TTB 30 Clean and Jerks (105/75)

WOD 10/9/12

“Broken 5K” 1/2 5K 21-15-9 Hand Release Push ups & TTB 1/2 5K

WOD 10/2/12

5 Rounds: 8x Deadlift (225/155) 12 TTB 20 Box Jumps

WOD 9/5/12

2 Power Clean OTM 10 minutes AMRAP 10 minutes: 30 Double Unders 10 TTB

WOD 8/27/12

Push Press 5,3,1+ Then: 300m Run  - Cash In 10,9,8…1 Renegade Row 10x TTB BEFORE odd sets 300m run – Cash Out

WOD 8/15/12

Block Loop 8 Rounds of: 8 Hand release push ups 8 Box jumps 8 TTB 8 Pistols (total) Block Loop

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