Pre-WOD:
Coach led Warm-up
SWOD
Bench Press 5×5
MetCon
“Cindy”
20min AMRAP of:
- 5- Pull-ups
- 10- Push-ups
- 15- Squats
Post Total Reps..
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WOD 5.8.13
May 8th, 2013 
admin Pre-WOD:
Coach led Warm-up
SWOD
Deadlift 5×5
MetCon
3 Rounds for Time of:
- 7- Squat Cleans 95/135
- 15- H.S.P.Us
Post Total Time..
.
WOD 5.7.13
May 7th, 2013 admin Pre-WOD:
Coach led Warm-up
SWOD
Press 5×5
WOD
4 Rounds 90 Secs Each:
- 250m- Row
- AMRAP OHS #75/#115
- Rest 90 Secs
Post Reps of OHS..
.
WOD 5.6.13
May 6th, 2013 admin Pre-WOD:
Coach led Warm-up
SWOD
Back Squat 5×5
WOD
4 Rounds For Time:
- 4- Man Makers #25/#45
- 8- Box Jumps 20/24
- 12- Sledgehammer Strikes
Post Total Time..
.
WOD 5.3.13
May 3rd, 2013 admin Pre-WOD:
Coach led Warm-up
SWOD
Power Clean 5×5
WOD
For Time:
- 30- Thrusters #35/#45
- 15- KB Turkish Get-ups each side #35/#53
Post Total Time..
.
WOD 5.2.13
May 2nd, 2013 admin Pre-WOD:
Coach led Warm-up
SWOD
Bench Press 5×5
WOD
20min AMRAP of:
- 1- L- Rope Climb 10/12ft
- 75- Double Unders
Post Total Reps..
.
WOD 5.1.13
May 1st, 2013 admin Pre-WOD:
Coach led Warm-up
SWOD
Deadlift 5×5
WOD
3 Rounds Each For Time:
- 100m- Skip
- 100m- Backwards Run
- 100m- Sprint
- 100m- Backwards Run
Post Times..
.
WOD 4.30.13
April 30th, 2013 admin Pre-WOD:
Coach led Warm-up
SWOD
Shoulder Press 5×5
WOD
5 Rounds for Time
- 5- Deadlift 155/225
- 10- KBS 53/70
- 20- Push-ups
Post Time..
.
WOD 4.26.13
April 26th, 2013 admin Pre-WOD:
Coach led Warm-up
SWOD
Power Clean 5×5
WOD
21-15-9 reps for time of:
- Sumo Deadlift High-pull 65/95
- Box Jumps 20/24
Post Time..
.
WOD 4.25.13
April 25th, 2013 admin Pre-WOD:
Coach led Warm-up
SWOD
Bench Press 5×5
WOD
“Eva”
5 Rounds For Time of
- 800m- Run
- 30- KB Swings 53/70
- 30- Pull-ups
Post Time…
