WOD 2/22/16

February 21, 2016 by  
Filed under Workouts

50x Box Jumps/50x Sit ups/10x Hollow rock 40x Box Jumps/40x Sit ups/10x Hollow rock 30x Box Jumps/30x Sit ups/10x Hollow rock 20x Box Jumps/20x Sit ups/10x Hollow rock 10x Box Jumps/10x Sit ups/10x Hollow rock

WOD 2/16/16

February 15, 2016 by  
Filed under Workouts

800m Run or Row 8 Rounds- 8x HSPU 8x Box Jump 800m Run or Row

WOD 2/8/16

February 7, 2016 by  
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4 Rounds: 400m Run 30x Box Jumps 30x Medball Cleans

WOD 2/3/16

February 2, 2016 by  
Filed under Workouts

Jerk 5×5 (80%) Then:  AMRAP 10 mins- 5x Press 10x Pull ups 15x Box Jump METCON ONLY OPTION: 5 Rounds- 5x Press 5x Jerk 10x Pull ups 20x Box Jump 300m Row

WOD 1/27/16

January 26, 2016 by  
Filed under Workouts

AMRAP 15 mins: 21x Box Jump 7x TTB 3x Deadlift

WOD 1/18/16

January 17, 2016 by  
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50x Sit up/30x Box Jump/25x Hollow Rock 40x Sit up/30x Box Jump/20x Hollow Rock 30x Sit up/30x Box Jump/15x Hollow Rock 20x Sit up/30x Box Jump/10x Hollow Rock 10x Sit up/30x Box Jump/5x Hollow Rock

WOD 1/13/16

January 12, 2016 by  
Filed under Workouts

3 minutes max rep burpees 1 minute rest 2 minutes max rep burpees 1 minute rest 1 minute max rep burpees 1 minute rest 1 minutes max rep box jumps 1 minute rest 2 minutes max rep box jumps 1 minute rest 3 minutes max rep box jumps

WOD 12/31/15

December 30, 2015 by  
Filed under Workouts

” 2016″ 1000m Run or Row 8x Muscle Up 50x Burpee Box Jumps 50x Wallball 50x TTB 50x Skaters 8x Muscle Up 800m Run or Row Class at 6am and 9am ONLY New Year’s Eve Hike at 3:30.

WOD 12/17/15

December 16, 2015 by  
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10,9,8…1 Pull ups 10x Medball Cleans after Evens 20x Box Jumps after Odds

WOD 12/10/15

December 9, 2015 by  
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7 Rounds: 3x Muscle Up 12x Hollow Rock 21x Box Jump

WOD 12/3/15

December 2, 2015 by  
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AMRAP 15 minutes: 5x Deficit HSPU 10x Deadlift 15x Box Jump

WOD 11/24/15

November 23, 2015 by  
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“Conga Cleans” 5 Rounds: 5x DB Clean Right, 5x DB Clean Left 10x Barbell Power Clean 15x Medball Clean 20x Box Jump

WOD 11/18/15

November 17, 2015 by  
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6 Rounds: 3x Hang Power Cleans and Push Press 6x Power Cleans and Jerk 12x Box Jump

WOD 10/27/15

October 26, 2015 by  
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5x Clean and Jerk 25x Box Jump 5x Front Squat 4x Clean and Jerk 20x Box Jump 4x Front Squat 3x Clean and Jerk 15x Box Jump 3x Front Squat 2x Clean and Jerk 10x Box Jump 2x Front Squat 1x Clean and Jerk 5x Box Jump 1x Front Squat

WOD 10/15/15

October 14, 2015 by  
Filed under Workouts

7 Rounds- 7x Power Snatch 21x Box Jump

WOD 10/6/15

October 5, 2015 by  
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Jerk 5×5 WOD:  AMRAP 15 minutes- 5x Pull ups 10x Push Ups 15x Box Jumps

WOD 9/29/15

September 28, 2015 by  
Filed under Workouts

4 Rounds- 400m Run 24x Box Jump 12x Deadlift 6x Hollow Rock

WOD 9/27/15

September 26, 2015 by  
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400m Run 3 Rounds: 200m Overhead Medball Carry 20x Box Jump 20x HSPU 400m Run

WOD 9/20/15

September 19, 2015 by  
Filed under Workouts

3 Rounds- 400m Run Driveway Farmers Carry 12x BW Deadlift 24x Box Jump

WOD 9/13/15

September 12, 2015 by  
Filed under Workouts

5 Rounds- 6x Muscle Up 12x SDHP 24x Box Jump

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