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WOD 9/16/13

September 15, 2013 by  
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Jerk 3,3,3,3,3 WOD:  5 Rounds- 10x Thruster Driveway Sprint 15x Box Jump

WOD 9/10/13

September 9, 2013 by  
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Cash in: 800m Run or Row 8 Rounds of: 8 TTB, 8 Box Jumps, 8 HSPU Cash out:  800m Run or Row

WOD 9/3/13

September 2, 2013 by  
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AMRAP 20: 5x HSPU 15x Box Jump 200m Run Choice of 1:  Prowler push, rope climb, MU, 3x Tire Flip, Salmon ladder

WOD 8/8/13

August 7, 2013 by  
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In teams of 2, 1 partner working at a time, complete the following: (Note:  Before each switch the team must complete 3 Hand release push ups) 1000m Run 200 Sit ups 150 Squats 100 Box Jumps 50 HSPU 10 Rope Climbs

WOD 7/22/13

July 21, 2013 by  
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 Jerk 3,3,3,3,3 WOD:  3 Rounds 10x Power Clean and Jerk 20x Box Jump

WOD 7/9/13

July 8, 2013 by  
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21-15-9 Push jerk, Box Jumps 100x Sit ups 9-15-21 Push jerk, Box Jumps

WOD 7/3/13

July 2, 2013 by  
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“Kelly” 5 Rounds: 400m Run 30x Box Jumps 30x Wallballs

WOD 6/24/13

June 23, 2013 by  
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Push Press 3,3,3,3,3 WOD: 10,9,8…1 HSPU, Box Jumps 200m Run after even sets

WOD 6/20/13

June 19, 2013 by  
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Deadlift 5×5 WOD:  AMRAP 15 20x Box Jump 15x KBS 10x Dip

WOD 6/13/13

June 12, 2013 by  
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AMRAP 15 minutes: 5x HSPU 7x Pull up 9x DB Power Snatch 11x Box Jump

WOD 6/5/13

June 4, 2013 by  
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“Flashback” (2009 Sectionals) (in teams of 2) 2000m Run 6 Rounds of- 20x Box Jump 20x Wallball

WOD 5/28/13

May 27, 2013 by  
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Jerk 3,3,3,3,3 Then: 400m 4x[15x Box Jump, 7x Push Press] 200m

WOD 5/23/13

May 22, 2013 by  
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Deadlift 5×5 Then:  5 Rounds- 7x Deadlift 7x TTB 14x Box Jump 28x Sit up

WOD 5/18/13

May 17, 2013 by  
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5x[3x Push Jerk, 2x Push Press, 1x Press, Driveway Sprint] 50x Box Jump 5x [3x Push Jerk, 2x Push Press, 1x Press, Driveway Sprint] 8am CLASS ONLY!!!!

WOD 5/9/13

May 8, 2013 by  
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Deadlift 1,1,1,1,1,1,1 Then: 5 Muscle ups (10 Pull ups, 10 dips), 15 Box Jumps 4 Muscle ups (8 Pull ups, 8 Dips), 12 Box Jumps 3 Muscle ups (6Pull ups, 6 Dips), 9 Box Jumps 2 Muscle ups (4 Pull ups, 4 Dips), 6 Box Jumps 1 Muscle up (2 Pull ups, 2 Dips), 3 Box Jumps

WOD 5/1/13

April 30, 2013 by  
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Part 1:  Tabata Burpees Mountain Climbers Rest 1 Minute Part 2: 800m 4x[10x Pull ups, 10x Box Jumps] 800m

WOD 4/25/13

April 24, 2013 by  
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“Ups and Downs” 800m Run or Row 4 TTB/4 Box Jumps 8 TTB/8 Box Jumps 12 TTB/12 Box Jumps 16 TTB/16 Box Jumps 400m Run or Row 16 TTB/16 Box Jumps 12 TTB/12 Box Jumps 8 TTB/8 Box Jumps 4 TTB/4 Box Jumps 800m Run or Row

WOD 4/18/13

April 17, 2013 by  
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3 Rounds: 800m Run or Row 20x Burpee Box Jump 20x Skaters

WOD 4/10/13

April 9, 2013 by  
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Part 1:  Deadlift 5,4,3,2,1 Part 2:  2 Rounds- 600m Run or Row 12x Bodyweight Deadlift 21x Box Jump 12x HSPU

WOD 4/4/13

April 3, 2013 by  
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50x KBS 40x Overhead Walking Lunges 30x Box Jumps 20x Pull ups 800m Run or Row 20x Pull ups 30x Box Jumps 40x Overhead Walking Lunges 50x KBS

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