WOD 12/5/15

December 4, 2015 by  
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400m Run 30x Squat Clean 400m 30x Front Squat 400m 30x Hang Power Clean 400m

WOD 11/25/15

November 24, 2015 by  
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“The Broomstick Mile”

WOD 11/24/15

November 23, 2015 by  
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“Conga Cleans” 5 Rounds: 5x DB Clean Right, 5x DB Clean Left 10x Barbell Power Clean 15x Medball Clean 20x Box Jump

WOD 11/18/15

November 17, 2015 by  
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6 Rounds: 3x Hang Power Cleans and Push Press 6x Power Cleans and Jerk 12x Box Jump

WOD 11/10/15

November 9, 2015 by  
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The Bear Complex

WOD 10/27/15

October 26, 2015 by  
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5x Clean and Jerk 25x Box Jump 5x Front Squat 4x Clean and Jerk 20x Box Jump 4x Front Squat 3x Clean and Jerk 15x Box Jump 3x Front Squat 2x Clean and Jerk 10x Box Jump 2x Front Squat 1x Clean and Jerk 5x Box Jump 1x Front Squat

WOD 10/21/15

October 20, 2015 by  
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6 Rounds- 1x Power Clean 5x Hang Power Clean 10x Front Rack Walking Lunge 30x DU

WOD 10/19/15

October 18, 2015 by  
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Jerk 3,3,3,2,2,1 AMRAP 5 mins: 5x Push Press 7x Pull ups REST 3 MINS AMRAP 5 mins: 4x Broad Jumps 6x Power Clean

WOD 10/13/15

October 12, 2015 by  
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Deadlift 3,3,3,3,3 WOD:  25,20,15,10,5 Medball Clean 200m Run after each set

WOD 10/8/15

October 7, 2015 by  
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10,9,8…1 Squat Clean Dips

WOD 9/28/15

September 27, 2015 by  
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Part 1:  OTM 10  Minutes: 1x Power Clean 1x Hang Power Clean Part 2:  AMRAP 12 minutes: Max Rep Shoulder to Overhead (75/55) 20x Sit up each break

WOD 9/22/15

September 21, 2015 by  
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5 Rounds- 1x Power Clean + Max Reps Jerk Rest 1 minute Increase Load each round

WOD 9/16/15

September 15, 2015 by  
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AMRAP 20 minutes: 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk

WOD 9/9/15

September 8, 2015 by  
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Front Squat 5,4,3,2,1,1,2,3,4,5 WOD: 400m Run 30x Power Clean 400m Run

WOD 9/2/15

September 1, 2015 by  
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Part 1:  OTM 12 minutes: 1x Power Clean, 1x Power Clean+ 2x Jerk Part 2:  6 Rounds: 5-10 Perfect Push Ups rest 20 sec

WOD 8/26/15

August 25, 2015 by  
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OTM 12 Minutes: 1x Power Snatch, 2x Hang Power Snatch WOD:  21-15-9 Power Cleans Dips

WOD 8/17/15

August 16, 2015 by  
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OTM 12 minutes: 2x Power Clean, 1x Squat Clean WOD:  Tabata Format For the Following: Push Ups Leg Lifts Wallballs

WOD 8/9/15

August 8, 2015 by  
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OTM 10 minutes: 1x Cluster, 2x Thruster WOD: 1000m Run or Row 50 Wallballs 30 Push Ups

WOD 8/3/15

August 2, 2015 by  
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200m Run 20x Power Clean/ 10 TTB 200m 18x Power Snatch/ 9 TTB 200m 16x Power Clean/ 8 TTB 200m 14x Power Snatch/ 7 TTB 200m 12x Power Clean/ 6 TTB 200m

WOD 7/14/15

July 13, 2015 by  
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21x Pistols 15x Power Clean and Jerk 9x Muscle Up REST 5 MINS 21x HSPU 15x Power Snatch 9x Muscle Up

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