WOD 6/23/15

June 22, 2015 by  
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Part 1:  OTM 10 mins- 1 Power Clean, 2 Hang Power Clean Part 2: 42 Wallballs/21 Dips/42 Box Jumps 30 Wallballs/15 Dips/30 Box Jumps 18 Wallballs/9 Dips/18 Box Jumps

WOD 6/16/15

June 15, 2015 by  
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Back Squat 3,3,3,2,2,1+ WOD:  4 ROUNDS 15x Hang Power Clean 15x Push Up 30x Box Jump

WOD 6/9/15

June 8, 2015 by  
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Jerk 3,3,3,3,3 WOD: 50 Box Jumps 20 HSPU 40 Box Jumps 15 HSPU 30 Box Jumps 10 HSPU 20 Box Jumps 5 HSPU 10 Box Jumps

WOD 5/28/15

May 27, 2015 by  
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10 Rounds- 3x Jerk 10x Box Jump

WOD 5/23/15

May 22, 2015 by  
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25,20,15,10,5 Box Jumps Sit ups Burpees 200m Run after each set

WOD 5/14/15

May 13, 2015 by  
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OTM 1o minutes: 1 Power Clean, 1 Hang Power Clean, 1 Hang Squat Clean AMRAP 10 minutes: 5 DB Press (each arm) 10 Box Jumps

WOD 4/27/15

April 26, 2015 by  
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“Mash Up” 2 Rounds- 400m Run or 500m Row 25x Hand Release Push Ups 400m Run or 500m Row 25x Sit ups 400m Run or 500m Row 25x TTB 400m Run or 500m Row 25x Box Jumps

WOD 4/25/15

April 24, 2015 by  
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1 Mile Run 50,40,30,20,10 Box Jumps 5 Thrusters after each set of jumps 800m Run

WOD 4/2/15

April 1, 2015 by  
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Part 1:  Deadlift 5,4,3,2,1 Part 2: 50 Calorie Row 50 Box Jumps 50 KBS 50 Hollow Rocks

WOD 3/25/15

March 24, 2015 by  
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AMRAP 15 mins- 5x Push Press 10x Box Jump 15x Sit up

WOD 3/19/15

March 18, 2015 by  
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Part 1:  AMRAP 7 minutes- 7x Dips Driveway Sprint REST 3 Minutes Part 2:  AMRAP 5 minutes- 5x Hollow Rocks 5x Box Jumps

WOD 3/5/15

March 4, 2015 by  
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Part 1:  Push Press 5,4,3,2,1 (60-80%) Part 2:  10 Rounds- 5x Box Jump Driveway Sprint/Sandbag Carry

WOD 2/26/15

February 25, 2015 by  
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Part 1:  OTM 10 mins- 1x Power Snatch, 1x Hang Power Snatch Part 2: AMRAP 7 mins- 2x Muscle Up Driveway Sprint Rest 2 mins AMRAP 7 mins- 7x TTB 7x Box Jump

WOD 2/24/15

February 24, 2015 by  
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In teams of 2, both working at the same time: AMRAP 10 mins- 10x Shoulder to Overhead (95/65)/3x Box Jump Over 10x STO/6x BJO 10x STO/9x BJO Continue adding 3 BJO each round. REST 5 MINS AMRAP 10 mins- 10x Power Clean (135/95) 5x Plate Burpee Continue alternating roles throughout the AMRAP

WOD 2/16/15

February 15, 2015 by  
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21-15-9 Thrusters CTB Pull ups Then… 21-15-9 Box Jumps Squat Clean

WOD 2/3/15

February 2, 2015 by  
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OTM (until failure- increase 20/10# each minute): 3x Deadlift WOD:  AMRAP 15 mins- 9x Deadlift (155/100) 12x Push Up 15x Box Jump

WOD 1/28/15

January 27, 2015 by  
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In teams of 2, 1 working at a time: 5 Rounds- 800m Run or Row 30x Box Jumps 3x TTB every minute

WOD 1/22/15

January 21, 2015 by  
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10 Rounds- 5x Box Jump 200m

WOD 1/17/15

January 16, 2015 by  
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AMRAP 20 mins- 5x Deadlift 10x Box Jump 15x TTB 200m Run

WOD 1/7/15

January 6, 2015 by  
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In teams of 2, 1 working at a time: AMRAP 20 mins- 1000m Run or Row 80 Wallballs 60 Sit ups 40 Box Jumps 20 Pull ups

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