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WOD 2/26/14

February 25, 2014 by  
Filed under Workouts

50 Sit ups 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 50 Sit ups

WOD 9/9/13

September 8, 2013 by  
Filed under Workouts

Front Squat 5×5 WOD:  AMRAP 15 5x OHS 7x Back Extension 9x Sit up 200m Run

WOD 1/17/12

January 16, 2012 by  
Filed under Workouts

5 Rounds: 10 Deadlift (155/105) 400m Run Cash out (tweakers): 25 HSPU 25 GHD Sit ups 25 GHD Back extensions

WOD 12/24/11

December 23, 2011 by  
Filed under Workouts

“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!

WOD 11/12/11

November 11, 2011 by  
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3 Rounds: 15 x OHS 15x Pullups 15x Push Press 15x KTE 15x Hang Power Clean 15x Back Extension 200m

WOD 5/31/11

May 30, 2011 by  
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5 sets: 5 Push Press 7 GHD Back Extensions Then:  5 Rounds of: 5 Shoulder Press 10 Box Jumps Driveway Sprint

WOD 9/27/2010

September 26, 2010 by  
Filed under Workouts

25 Walking Lunges 20 Pull-ups 50 Box Jumps (20″) 25 Ring Dips 20 HKTE 30 KBS (2 pood) 30 Sit-ups 20 DB Hang Squat Cleans (35#) 20 Back Extensions 30 Wall Balls 3 Rope Climbs

WOD 8/10/10

August 10, 2010 by  
Filed under Workouts

3 Rounds: 500m Row 30x Box Jump 25x Back Extension 20x Deadlift (205/145)