WOD 5/19/15

May 18, 2015 by  
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Push Press 3,3,3,2,2,1 WOD:  3 ROUNDS- 10 Power Cleans 10 Barbell Push Ups 400m Run

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 5/12/15

May 11, 2015 by  
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Front Squat 5×5 (80%) WOD:  7 ROUNDS- 10 Medball Cleans Low Sled Push 25 DU’s

WOD 4/28/15

April 27, 2015 by  
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OTM 20 mins- Evens- 3x Power Clean Odds- 20 Double Unders

WOD 4/22/15

April 21, 2015 by  
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Part 1:  OTM 10 mins- 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Part 2:  4 Sets 0f 10 DB or KB Press

WOD 4/14/15

April 13, 2015 by  
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Jerk 3,3,3,3,3 (90%) WOD:  3 ROUNDS- 10x Clean & Shoulder to Overhead

WOD 4/6/15

April 5, 2015 by  
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Part 1:  Jerk 5×5 (80%) Part 2:  3 Rounds- 3x [3 Power Cleans, Hang Power Cleans, Push Press] 200m

WOD 4/4/15

April 3, 2015 by  
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Part 1:  OTM 10 mins 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Part 2: 10,9,8…1 Front Squat Pull ups 200m run after evens

WOD 3/24/15

March 23, 2015 by  
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Part 1:  OTM 10 minutes- 3x Power Clean Part 2:  AMRAP 7 mins- 5x Hang Power Clean 20x DU

WOD 3/21/15

March 20, 2015 by  
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CrossFit Open WOD 15.4

WOD 3/16/15

March 15, 2015 by  
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Part 1:  OTM 10 mins- 1 Power Clean, 1 Hang Power Clean, 1 Hang Squat Clean WOD:  AMRAP 15 mins- 7x Burpee 14x Medball Clean 200m

WOD 3/10/15

March 9, 2015 by  
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AMRAP 15 mins- 60 Calorie Row or 600m Run 50x Wallballs 40x Sit ups 30x Pull ups 20x Power Cleans  

WOD 3/4/15

March 3, 2015 by  
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Part 1:  OTM 10 mins- 3x Power Clean and Jerk Part 2:  AMRAP 10 mins- 10x OHS (95/65) 2x MU 35x DU

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 2/9/15

February 8, 2015 by  
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“CrossFit Open 11.5″ AMRAP 20 mins- 5x Power Clean (145/100) 10x TTB 15x Wallballs

WOD 2/8/15

February 7, 2015 by  
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Part 1:  OTM 10 mins- 1x Clean and Jerk (80%) WOD:  AMRAP 16 mins- 10x Back Squat (135/95) 8x Pull ups 6x Shoulder to Overhead (same bar)

WOD 2/7/15

February 6, 2015 by  
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21-15-9 Power Clean Dips Rest 5 mins 1/2 5K Run or Row

WOD 1/27/15

January 26, 2015 by  
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Part 1:  OTM 10 minutes- 1x Clean and Jerk @ 80% Part 2:  5 Rounds- 10x Front Rack Walking Lunges 10x Pull ups 20x Plate Sit ups

WOD 1/20/15

January 19, 2015 by  
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Part 1:  OTM 10 mins- 1 Power Clean, 1 Hang Power Clean WOD:  15,12,9,6,3 Deadlift 200m Run after each set

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