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WOD 2/3/14

February 2, 2014 by  
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Back Squat 5×5 (80%+) WOD:  6 rounds- 30x Sit ups 15x Lateral Hurdle Jumps 5x Hang Squat Clean

WOD 1/23/14

January 22, 2014 by  
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Part 1: 7 Sets: 2x Clean, 1x Jerk Part 2:  21-15-9 Hang Squat Clean Pull ups

WOD 1/15/14

January 14, 2014 by  
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Teams of 2, 1 working at a time: 60x Power Clean 800m Run 60x Front Squat 800m run 60x Squat Clean

WOD 1/8/14

January 7, 2014 by  
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AMRAP 5 mins: 30x Clean Rest 5 mins AMRAP 5 mins: 30x Clean Rest 5 mins AMRAP 5 mins: 30x Clean Load descends with each Set

WOD 1/2/14

January 1, 2014 by  
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Part 1: Clean 2,2,2,2,2,2,2 Part 2:  AMRAP 12mins- 8x Wallball 4x Power Clean

WOD 12/26/13

December 25, 2013 by  
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AMRAP 15 mins: 10x Clean and Jerk 30x Double Unders REST 3 MINUTES 1000m Run or Row

WOD 12/9/13

December 8, 2013 by  
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Front Squat 3,3,3,3,3 WOD:  10,9,8…1 Hang Squat Clean Hand Release Push Ups

WOD 11/25/13

November 24, 2013 by  
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“Broomstick Mile” 25x Back Squat 25x Front Squat 25x Overhead Squat 400m Run w/bar 25x Press 25x Push Press 25x Push Jerk 400m Run w/bar 50x Squat Clean 400m Run w/bar 50x Squat Snatch 400m Run w/bar

WOD 11/20/13

November 19, 2013 by  
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PART 1:  OTM 10 mins- 3x Hang Squat Clean rest 1 minute PART 2:  AMRAP 10 mins- 200m Run Max rep Pull ups

WOD 11/13/13

November 12, 2013 by  
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Jerk 3,3,3,3,3 WOD:  AMRAP 10 minutes 5x Deadlift 4x Hang Power Clean 3x Shoulder to Overhead

WOD 11/4/13

November 3, 2013 by  
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Front Squat 5×5 WOD: 400m run 21-15-9  Squat Clean, HSPU 400m run

WOD 10/28/13

October 27, 2013 by  
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PART 1:  AMRAP 10 mins 5x HSPU Max Rep Squat Clean PART 2:  AMRAP 8 mins 5x Push Press 7x Hollow Rock Driveway Sprint

WOD 10/22/13

October 21, 2013 by  
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30 Rounds: 5x Wallballs 3x Push up 1x Power Clean

WOD 10/17/13

October 16, 2013 by  
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Clean 2,2,2,2,1,1 WOD:  4 Rounds- 10x Box Jump Burpee 10x TTB 400m Run

WOD 10/7/13

October 6, 2013 by  
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Spend 15 minutes building to a heavy or 1RM Clean WOD: 1,2,3…10 Deadlift Driveway Sprint after odds 1 Round of “Cindy” after evens

WOD 9/23/13

September 22, 2013 by  
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Jerk 1,1,1,1,1,1,1 WOD:  4 Rounds 8x Hang Power Clean 8x Front Rack Lunge (each leg) 200m Run

WOD 9/12/13

September 11, 2013 by  
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Jerk 5×5 WOD:  AMRAP 15 mins: 3x Power Clean 3 Rounds of “Cindy” [5 Pull ups, 10 Push ups, 15 Squats]

WOD 9/2/13

September 1, 2013 by  
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Hotshots 19 6 ROUNDS: 30 Air Squats 19 Power Cleans 7 Strict Pull ups 400m Run 8am and 9am classes today ONLY!

WOD 8/29/13

August 28, 2013 by  
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Push Press 1,1,1,1,1,1,1 WOD:  AMRAP 15 mins: 3x Hang Power Clean 6x Hang Squat Clean Driveway Sprint

WOD 8/21/13

August 20, 2013 by  
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In teams of 2, 1 partner working at a time: 1 mile Run 30x Power Clean and Shoulder to Overhead 800m Run 30x Power Clean and Shoulder to Overhead 1 Mile Run

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