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WOD 11/3/14

November 2, 2014 by  

  • 3 Rounds-
  • 15x Squat Clean
  • 800m Run

WOD 11/2/14

November 1, 2014 by  

  • REST 
  • or… Inspiration Point Hike
  • Top of Lake St., Pasadena
  • Leaving 8am

WOD 11/1/14

October 31, 2014 by  

  • 8 Rounds-
  • 10x KBS
  • 10x Goblet Squats
  • 10x Dead Animal Crunch
  • 8am ONLY at Library Park!

WOD 10/30/14

October 29, 2014 by  

  • Back Squat 3,3,3,2,2,1,1+
  • WOD:  AMRAP  10 mins
  • 5x Dips
  • 10x Box Jumps
  • 15x Air squats

WOD 10/29/14

October 28, 2014 by  

  • 1 Mile Run
  • 50,40,30,20,10 Sit ups
  • 25,20,15,10,5 Pull ups
  • 800m Run

WOD 10/28/14

October 27, 2014 by  

  • Deadlift 3,3,3,2,2,1,1+
  • WOD:  AMRAP 12 mins
  • 5x Deadlift (185/135)
  • 10x Wallball

WOD 10/27/14

October 26, 2014 by  

  • Jerk 3,3,3,2,2,1,1+
  • WOD:  5 ROUNDS
  • 5x Strict Press
  • 10x Hollow Rocks
  • 200m Run

WOD 10/26/14

October 25, 2014 by  

  • In Teams of 2, both working at a time:
  • 40,30,20,10  Wallballs and Broad Jumps
  • 1600m Run
  • 40,30,20,10  TTB and Plate Sit ups

WOD 10/25/14

October 24, 2014 by  

  • AMRAP 10 mins-
  • 10x Power Snatch
  • 200m Run
  • REST 2 MINS
  • AMRAP 10 mins-
  • 15x Push Ups
  • 40x DU

WOD 10/23/14

October 22, 2014 by  

  • Jerk 3,3,3,3,3
  • WOD:
  • 3x [5x Press, 7x Pull ups]
  • 800m Run or Row
  • 3x [5x Press, 7x Pull ups]

WOD 10/22/14

October 21, 2014 by  

  • Deadlift 3,3,3,3,3
  • WOD:  AMRAP 10 mins-
  • 2x Muscle Up
  • 10x Box Jump

WOD 10/21/14

October 20, 2014 by  

  • 2x Power Clean/ 2 Touch Shuttle Run
  • 4x Power Clean/ 4 Touch Shuttle Run
  • 6x Power Clean/ 6 Touch Shuttle Run
  • 8x Power Clean/ 8 Touch Shuttle Run
  • 10x Power Clean/ 10 Touch Shuttle Run
  • 12x Power Clean/12 Touch Shuttle Run

WOD 10/20/14

October 19, 2014 by  

  • Back Squat 3,3,3,3,3
  • WOD:
  • 3 ROUNDS-
  • 400m Run
  • 15x Jumping Back Squats
  • 5x Wall Walks or 30 HS “Steps”

WOD 10/19/14

October 18, 2014 by  

  • AMRAP 5 mins:
  • 2x HSPU
  • 3x Burpee
  • REST 2 MINS
  • AMRAP 10 mins:
  • 12x KBS
  • 10x TTB

WOD 10/18/14

October 17, 2014 by  

  • Nancy
  • 5 Rounds-
  • 400m Run
  • 15x OHS (95/65)

WOD 10/16/14

October 15, 2014 by  

  • Deadlift 5×5
  • WOD:  2 Rounds-
  • 800m Run
  • 30x Medball Cleans

WOD 10/15/14

October 14, 2014 by  

  • Back Squat 5×5
  • WOD:
  • 400m Run or 500m Row
  • 12,9,6,3
  • Thrusters, CTB Pull ups
  • 400m Run or 500m Row

WOD 10/14/14

October 13, 2014 by  

  • Jerk 5×5
  • WOD:  5 ROUNDS-
  • 5x Clean and Jerk (135/95)
  • 25x Double Unders

WOD 10/13/14

October 12, 2014 by  

  • 50 WB/ 25 Medball sit ups
  • 40 WB/ 20 Medball sit ups
  • 30 WB/ 15 Medball sit ups
  • 20 WB/10 Medball sit ups
  • 10 WB/ 5 Medball sit ups

WOD 10/12/14

October 11, 2014 by  

  • Complete in teams of 2, 1 working at a time:
  • 30x Box Jump overs
  • 50x Power Snatch
  • 1200m Run or Row
  • 50x Power Snatch
  • 30x Box Jump Overs

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