WOD 7/12/14

OTM 15 minutes: Minute 1:  Max Rep Wallballs Minute 2:  45 sec plank Minute 3:  7x HSPU Repeat pattern for remainder of time Cash out:  1 Mile Run or Row

WOD 3/10/14

30x Wallball 300m Run 30x Power Clean 30x Shoulder to Overhead 300m Run 30x Wallball

WOD 12/14/13

21 Wallballs/21 Box Jumps 200m 15 Wallballs/15 Box Jumps 200m 9 Wallballs/ 9 Box Jumps 200m 9 Wallballs/ 9 Box Jumps 200m 15 Wallballs/ 15 Box Jumps 200m 21 Wallballs/ 21 Box Jumps

WOD 11/6/13

Deadlift 5×5 WOD:  Completed in teams of 2, 1 working at at time 50,40,30,20,10 Wallballs Box Jumps KBS

WOD 10/22/13

30 Rounds: 5x Wallballs 3x Push up 1x Power Clean

WOD 9/19/13

Front Squat 3,3,3,3,3 WOD: 50x Wallball/ 100x Double Unders 40x Wallball/ 80x Double Unders 30x Wallball/ 60x Double Unders

WOD 6/15/13

“DOUBLE TROUBLE” (Teams of 2, 1 works at a time) “Karen” 150 Wallballs “Claudia” 5 Rounds of- 20x KBS 400m

WOD 5/11/13

600m run 25 xWallballs/25x Medball Dead Animal Crunch 200m 20x WB/20x MBDAC 200m 15x WB/15x MBDAC 200m 10x WB/10x MBDAC 600m

WOD 2/14/13

“MIxed Signals” Part 1 (in teams of 2): 140 Wallballs One partner does max rep wall balls, while partner 2 runs 200m. Then switch. Continue until completing 140 reps. Rest 3 Minutes Part 2 (solo) 4 rounds- 14 TTB 14 Box Jumps Driveway Sprint

WOD 1/24/13

“Baloney Hats” 2x[ 30 KBS, 25 Wallballs, 20 Sit ups] 800m run or row 2x [30 KBS, 25 Wallballs, 20 Sit ups]

WOD 9/6/12

30 Rounds for time: 5 Box Jumps 3 Wallballs 1 Push Press (135/95)

WOD 7/26/12

Back Squat 3×3 Then: 30,20,10 Wallballs Box Jumps KBS

WOD 7/17/12

3×5 Back Squat Then: 1000m Row 21-15-9 of Wallballs and Pull ups 400m Run

WOD 7/3/12

Push Press 5,3,1 Then 3 Rounds of: 3x Deadlift 15x Wallball 200m

WOD 2/6/12

2 Cleans on the minute/ 10 minutes then: 400m Run 42 Wallballs 21 TTB 30 Wallballs 15 TTB 18 Wallballs 9 TTB 400m Run

WOD 1/23/12

5 rounds: 12 Wallballs 12 TTB rest 3 minutes 5 rounds: 5 Push Press 10 Box jumps Sandbag Run

WOD 1/16/12

“Dirty 30″ 30(0)m Run 30 Squat Cleans (105/75) 30 Double Unders 30 Wallballs 30 TTB 30 Burpees 30 GHD sit ups or weighted sit ups 30 Push Press (same bar as cleans) 30 Pull ups 30(0)m run  

WOD 1/15/11

“Sunday Service”–Reminder. This is for advanced athletes only. WOD #1- AMRAP 10 1,2,3… Ground to Overhead (135/95) Burpees WOD #2- “Karen Has a Pistol” 150 Double Unders 150 Pistol Wallballs (pistol to a ball instead of squat)

WOD 1/9/12

Deadlift 1,1,1,1,1,1,1 then:  6 rounds of- 8 Pullups 16 Weighted situps or GHD 8 Wallballs Driveway Run

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!

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