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WOD 1/5/11

January 4, 2012 by  
Filed under Workouts

2 rounds: 25 Wallballs 20 Burpees 400m run then: Front Squat 3,3,3,3,3

WOD 12/24/11

December 23, 2011 by  
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“12 Days of Christmas Redux” 1 Burpee 2(oo)m Run or row 3 dips 4 Pull ups 5 Box Jumps 6 Wallballs 7 KBS 8 Double Unders 9 TTB 10 Squats 11 Back Extensions 12 HSPU Class at 8am and 9am ONLY!

WOD 12/13/11

December 12, 2011 by  
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5 Rounds: 20 TTB 20 Box Jumps 400m 20 Burpees 20 Double Unders

WOD 12/6/11

December 5, 2011 by  
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3 Rounds: 15 Wallballs Broadjump burpee across the room 10 TTB 400m then:  5×3 Push Jerk

WOD 11/19/11

November 18, 2011 by  
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4 rounds: 10 Burpees 10 Squat Snatch 400m run

WOD 11/1/11

October 31, 2011 by  
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5 Rounds: 8 Bar Facing Burpees 8 Deadlifts(225/155) 8 TTB  

WOD 10/15/11

October 14, 2011 by  
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3 rounds: 5 Burpees 10 TTB 15 Box Jumps Block Loop or 500m Row 3 rounds: 5 burpees 10 TTB 15 Box jumps

WOD 9/1/11

August 31, 2011 by  
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5 Power Cleans on the minute.  Finish remainder of the minute with burpees.  Continue until you reach 100 burpees. 5 Front Squats on the minute.  Finish remainder of the minute with double unders.  Continue until you reach 250 double unders. Courtesy of our friends at Desert CrossFit!

WOD 8/17/11

August 16, 2011 by  
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4 Rounds: 8 Thrusters (95/65) 8 Burpees 8 Hang Power Cleans 8 Pull ups 8 Touch Shuttle Run

WOD 8/13/11

August 12, 2011 by  
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200 m Run 10 Power Snatches 20 Ring Rows 30 TTB 40 Wallballs 50 Burpees 200m Run

WOD 8/3/11

August 2, 2011 by  
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part 1: Tabata burpees, squats, & double unders part 2: 5 sets:  3x Push Jerk

WOD 7/13/11

July 13, 2011 by  
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AMRAP 20 minutes: 15 Back Squat (BW) 20 Burpees

WOD 11/10/10

November 9, 2010 by  
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“Lumberjack 20″ 20x Deadlift (275/225) 400m 20x KBS (2 pood/1.5 pood) 400m 20x OHS (115/85) 400m 20x Burpees 400m 20x Pullups (CTB) 400m 20x Box Jumps (24″) 400m 20x DB Squat Clean (45/30) 400m

WOD 10/21/10

October 20, 2010 by  
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6 sets of: 1x Back Squat rest 60 sec 7x Renegade Row rest 60 sec Then 3 rounds of: 15x Hang Power Clean 15x Burpee

WOD 9/28/2010

September 27, 2010 by  
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Running Around Town Library Park Loop  (Primrose/Lemon/Myrtle) 21 Burpees Rest 3 min. Block Loop 21 Box Jumps Rest 3 min. Library Park Loop 21 Toes-to-Bar

WOD 9-18-10

September 17, 2010 by  
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“Helton” 3 Round of: 800m Run 30 DB Squat Cleans 30 Burpees

WOD 9/15/10

September 14, 2010 by  
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“The Seven” 7 rounds of: 7 HSPU 7 Thrusters 7 HKTE 7 Deadlifts 7 Burpees 7 KBS 7 Pull-ups 40 min cap.

WOD 9/8/10

September 8, 2010 by  
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—-First—- 5 sets: 10x push press (65% 1RM) 60 sec rest 10 pistols —-Then—- 50 wallballs 5 burpees per rest You must complete a 5 burpee penalty everytime you rest during the wallballs.

WOD 8/23/2010

August 22, 2010 by  
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30-25-20-15-10: Burpee Box Jump (24″) Toes to Bar

WOD 8/16/2010

August 16, 2010 by  
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Part 1 – 6 Rounds 1 Push Press (Heavy) 1 Push Jerk Rest 30 sec. 10 Pullups Unbroken rest 60 sec Part 2 – 3 Rounds 5 Thruster (Heavy) 10 Box Jump

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