WOD 7/1/13

WOD: "thought it would be a short run"


Run 7.8 miles - in Eden Prairie MN, Starling Lake (93 Degrees)

WOD 6/25/13

WOD: Superchipper

20 Wallball (20)

20 Situps

20 Box jumps (24in)

20 Pushups

20 Hang clean (95)

20 Double unders

20 Thrusters (95)

20 Pullups

20 Overhead squat (95)

20 Kettlebell swings (40)

20 Pushpress (95)

20 Dips

20 Sumo deadlift high pulls (95)

20 Burpees

20 Back squats (95)

20 Walking lunges

20 Deadlifts (95)

20 Knee to elbows

20 Front squats (95)

Run 400m

WOD 6/20/13

WOD: Father/Son Chipper (team)

For time:

10 Pistols (each)

20 Pull-Ups

50 Double Unders

20 Atomic Pushups (TRX)

10 One Arm Snatch (40lb. each)

Run 400m

50 Sit-Ups

15 Box Jumps (30inch)

200m Bear Crawl

20 Rows (TRX)

15 Resisted Lunges (80lbs)

3 Suicides (100m, 4 points)

WOD 6/18/13

WOD: RiverNorth

For Time:

30 Push-ups (hand release)

21 ODS (95)

then...

30 Toes to bar

21 Ground to overhead (95)

then...

30 Burpees

21 Pull-ups

_______________________________________________________________

(the burpee!)

WOD 6/11/13

WOD: Nameless

4 Rounds for time:

10 Overhead Press (95lb/30lb)

20 Push-Ups

10 Weighted Lunges (80lb/30lb)

Run 200m

WOD 6/6/13

WOD: Baseline from Hell

5 Rounds for Time:

Run 400m

10 pull-ups

20 push-ups

30 sit-ups

40 squats

3 minute rest between rounds

WOD 6/4/13

WOD: "Hope"

For Reps:

3 rounds rotating each minute:

Burpees

Power Snatch (95#/20#)

Box Jump (24"/20")

Thruster (95#/20#)

Pull-Ups

1 minute rest

Short on creativity