WOD 6/25/16

June 24, 2016 by  
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Bear Complex/ 25 Burpees Bear Complex/ 20 Burpees Bear Complex/ 15 Burpees Bear Complex/ 10 Burpees Bear Complex/ 5 Burpees Increase Load each set

WOD 6/19/16

June 18, 2016 by  
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10,9,8…1 Deadlift After Evens:  10x Burpee After Odds:  25 Sit ups

WOD 6/15/16

June 14, 2016 by  
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“The Grind” Just Show up…

WOD 6/6/16

June 5, 2016 by  
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Back Squat 5,4,3,2,1 (60-90+%) Then:  AMRAP 10 min: 50x DU 20x KTE 10x Burpee METCON ONLY OPTION: AMRAP 20 mins: 50x DU 35x Air Squats 20x KTE 5x Burpee

WOD 5/25/16

May 24, 2016 by  
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“The Grind” 1 minute max burpees 1 minute max box jumps 1 minute max medball sit ups 1 minute max wallballs 1 minute plank 2 minute max burpees 2 minute max box jumps 2 minute max medball sit ups 2 minute max wallballs 2 minute plank 3  minute max burpees 3 minute max box jumps 3 minute max medball sit ups 3 minute max […]

WOD 5/22/16

May 21, 2016 by  
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1000m 100′ Handstand Walk 10x OHS 500m 50x Burpees 5x OHS

WOD 5/5/16

May 4, 2016 by  
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50 Barbell Burpees 35 OHS 20 Muscle Ups

WOD 4/24/16

April 23, 2016 by  
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3 Rounds: 50x Wallballs 400m Run 10x Burpee each break

WOD 4/16/16

April 15, 2016 by  
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AMRAP 5 Minutes: 5x Power Snatch 5x Burpees REST 2  MINUTES AMRAP 5 Minutes: 5x Power Clean 5x Burpees

WOD 4/10/16

April 9, 2016 by  
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500m 5 Rounds: 30x KBS 15x Burpee 500m 

WOD 3/25/16

March 24, 2016 by  
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Friday Fitness Fun or…The Easter Basket 500m 50x Goblet Squat 25x Push Ups 50x Box Jump 25x TTB 50x DU 25x Burpee 50x Lunges 25x Burpee 50x DU 25x TTB 50x Box Jump 25x Push Up 50x Goblet Squat 500m

WOD 3/20/16

March 19, 2016 by  
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10,9,8…1 Deadlift 10x Burpees after evens Driveway Overhead Carry after odds

WOD 3/12/16

March 11, 2016 by  
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3x Power Clean, 2x Hang Power Clean, 1x Squat Clean/25x Burpees 3x Power Clean, 2x Hang Power Clean, 1x Squat Clean/20x Burpees 3x Power Clean, 2x Hang Power Clean, 1x Squat Clean/15x Burpees 3x Power Clean, 2x Hang Power Clean, 1x Squat Clean/10x Burpees 3x Power Clean, 2x Hang Power Clean, 1x Squat Clean/5x Burpees

WOD 2/11/16

February 10, 2016 by  
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18-15-12-9 TTB KBS BURPEES

WOD 1/30/16

January 29, 2016 by  
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1000m Run or Row 50x DB Thrusters 30x Burpees

WOD 1/21/16

January 20, 2016 by  
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3 Rounds- 800m 30x Burpee 30x Medball Clean

WOD 1/13/16

January 12, 2016 by  
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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  
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” 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 12/24/15

December 23, 2015 by  
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12 Days of Christmas 1(oo)m Run 2 Muscle Ups 3 Jerks 4 Front Squats 5 Power Cleans 6 TTB 7 Burpees 8 Lunges 9 Pull ups 10 Wallballs 11 Hollow Rocks 12(oo)m Row or Run

WOD 12/14/15

December 13, 2015 by  
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Part 1:  OTM 10 minutes: 3x Thruster Part 2:  15,12,9,6,3 Lateral Plate Burpees 200m Run after each set.

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