WOD 1/26/15

January 25, 2015 by  
Filed under Workouts

Part 1:  Spend 15 mins building up to 3RM Bench Press Part 2:  8 Rounds- 5-10 Ring Rows Rest 20 sec 5-10 Ring Dips Rest 20 sec

WOD 12/8/14

December 7, 2014 by  
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Bench Press Build up to a 3RM WOD:  6 Rounds (1 min each) 10x Push Press 10x Pull ups max rep WB Rest 1 minute after each round

WOD 7/6/14

July 5, 2014 by  
Filed under Workouts

“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

WOD 10/5/11

October 4, 2011 by  
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5 K run or row Then optional Cash out: 5×5 Bench Press

WOD 12/08/10

December 7, 2010 by  
Filed under Workouts

3 sets of: 5 Push Press 5 Bench Press Then 3 Rounds of: 400m Run 15 Box Jumps 30 Squats 15 Box Jumps

WOD 10/13/2010

October 12, 2010 by  
Filed under Workouts

5 sets: 3x Bench Press rest 60 sec 10x pistols (ea. leg) rest 60 sec Then-  2 Rounds of: 10x Burpees 10 x DB Push Press 20x DB Lunges (total) 400m Run