WOD 4/21/15

April 20, 2015 by  
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Back Squat 3,3,3,2,2,1,+ WOD:  In teams of 2- 150 Wallballs “Resting” partner holds plank

WOD 4/13/15

April 12, 2015 by  
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Back Squat 3,3,3,3,3 WOD: 21-15-9 Front Squat CTB Pull ups 400m After each set

WOD 4/9/15

April 8, 2015 by  
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Back Squat 5×5 (80%) WOD: 25 Wallballs/50 DU 20 Wallballs/40 DU 15 Wallballs/30 DU 10 Wallballs/20 DU 5 Wallballs/10 DU

WOD 3/18/15

March 17, 2015 by  
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Part 1:  Back Squat 5,4,3,2,1 Part 2:  4 Rounds- 10x Front Squat 10x HSPU 400m

WOD 3/11/15

March 10, 2015 by  
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Part 1:  Back Squat 3,3,3,3,3 Part 2:  10 Rounds- 3x Jerk Driveway Sprint/Sled Pull

WOD 3/3/15

March 2, 2015 by  
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Back Squat 5×5 (@75%) WOD:  3 Rounds- 600m 21x KBS 12x TTB

WOD 2/23/15

February 22, 2015 by  
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Back Squat 5,4,3,2,1 WOD: 21 DL/7 HSPU 15 DL/5 HSPU 9 DL/3 HSPU 15 DL/5 HSPU 21 DL/7 HSPU

WOD 2/8/15

February 7, 2015 by  
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Part 1:  OTM 10 mins- 1x Clean and Jerk (80%) WOD:  AMRAP 16 mins- 10x Back Squat (135/95) 8x Pull ups 6x Shoulder to Overhead (same bar)

WOD 1/5/14

January 4, 2015 by  
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8 sets:  2x Back Squat @85% rest 45 sec WOD:  AMRAP 14 mins- 10x Push Press 10x Pistols 30x DU’s

WOD 12/30/14

December 29, 2014 by  
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Part 1:  6 Rounds- 2x Back Squat (85%) Rest 45 sec Part 2:  AMRAP 12 mins 1x Power Snatch 1x Hang Power Snatch 15x Box jumps

WOD 12/18/14

December 17, 2014 by  
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Back Squat 5,5,5,5,5 WOD:  12 Rounds- 5x Box Jump Driveway Sprint after odd rounds 20x DU after even rounds

WOD 12/14/13

December 13, 2014 by  
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Back Squat 5,5,5 WOD:  6x 1 min Rounds- 5x Deadlift Max rep burpees remainder of minute Rest 1 minute in between rounds

WOD 12/4/14

December 3, 2014 by  
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Back Squat 3,3,3,3,3 WOD:  AMRAP 12 mins- 5x Power Clean 10x Wallballs 15x Sit ups

WOD 10/20/14

October 19, 2014 by  
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Back Squat 3,3,3,3,3 WOD: 3 ROUNDS- 400m Run 15x Jumping Back Squats 5x Wall Walks or 30 HS “Steps”

WOD 9/18/14

September 17, 2014 by  
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Back Squat 2,2,2,2,1,1,+ WOD:  AMRAP 10 minutes 3x HSPU 6x Thrusters 9x TTB

WOD 9/11/14

September 10, 2014 by  
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Back Squat 3,3,3,3,3 WOD: 30 Calorie Row 30x Bar Facing Burpees 30x Hang Power Clean

WOD 9/4/14

September 3, 2014 by  
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Back Squat 5×5 WOD: 1 minute plank 30x Overhead Plate Step ups/50 Abmat Sit ups 20x OPSU/ 50 Sit ups 10x OPSU/ 50 Sit ups 1 minute plank

WOD 7/24/14

July 23, 2014 by  
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Back Squat 3,3,3,2,2,1 WOD:  AMRAP  20 (teams of 2) 50x Wallballs 40x KBS 400m Run

WOD 7/14/14

July 13, 2014 by  
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Back Squat 3,3,3,3,3 WOD: AMRAP 15 minutes: 10x Hollow Rock 10x Pull ups 200m Run

WOD 7/6/14

July 5, 2014 by  
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“Coffey” 800m Run 50 Back Squats/50 Bench Press (135/95) 800m Run 35 Back Squats/35 Bench Press 800m Run 20 Back Squats/20 Bench Press 800m Run 1 Muscle Up

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