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Surf

WOD 3/30/12 “DT” 5 Rounds: 12 Deadlift (155/105) 9 Hang Clean (155/105) 6 Push Jerk (155/105)   Coaches note: This workout gets really heavy really fast! If you’re form is [...]

7
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Coal

WOD 3/29/12 Overhead Squat 5-5-3-3-1-1-1   As many reps as possible in 15 minutes 10 Goblet Squats 10 Kettlebell Swings 10 Burpee Box Jumps 10 Toes to Bar

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Dragon

 WOD 3/28/12 Press/Push Press – 2/5 for 5 heavy sets For this you will do 2 strict press followed by 5 push press for each set   “Jackie” 1000m Row 50 Thrusters (45/33) 30 [...]

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OMGPop

 WOD 3/27/11 3 x 400m Sprints at 85-90% effort (based off of your 400m Personal Record). 1:1 Work to Rest ratio   For max reps in 2.5 minutes 250m Row Burpees Rest 30 seconds   For max [...]

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Second Pull

WOD 3/26/12 Front Squat 5-5-3-3-1-1-1   Every minute for 20 minutes: 3 Squat Cleans (135/95) 5 Bar Facing Burpees   This work out will be done in intervals.  At the top of every minute [...]

2
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Shawshank

WOD 3/22/12 Back Squat 10-10-10-10   2 Rounds: 16 Thrusters right arm w/one DB 45/30 12 Lunges/leg w DB 16 Thrusters left arm 24 Push Ups Rest 1 min   3 Rounds 8 Power Snatch right arm [...]

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99

WOD 3/21/12 “Tabata Nedab” Row (max meters) Box Jumps (30/24) KB Swings (70/55) Wall Ball (20/14) Double Unders one minute rest between tabatas   This was Brian’s birthday [...]

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Hamstrung

WOD 3/20/12 Deadlift – Find your 1 rep max   “Annie” 50-40-30-20-10 Double Unders Sit-Ups   Cash Out: 3 sets of 10 on GHD back extensions. Rest 1-2 minutes between [...]

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Push Yourself

WOD 3/19/12 Clean & Jerk 1-1-1-1-1   As quickly as possible 50 Chest to bar Pullups 50 Burpees Rest   With as few breaks as possible: 10 Turkish Get-ups/arm (Use KB, DB, or Barbell) [...]

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