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WOD 3/30/13

March 29, 2013 by  
Filed under Workouts

4 Rounds: 15x Power Clean 7x Dips 400m 2x Sled Pull or Prowler Push

WOD 3/13/13

March 12, 2013 by  
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50 Double Unders/10 Hang Power Cleans/ 5 Muscle Ups ( sub=2x Pull up & Dip) 40 Double Unders/8 Hang Power Cleans/4 Muscle Ups 30 Double Unders/6 Hang Power Cleans/3 Muscle Ups 20 Double Unders/4 Hang Power Cleans/2 Muscle Ups 10 Double Unders/2 Hang Power Cleans/1 Muscle Up

WOD 2/11/13

February 10, 2013 by  
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“Spic n’ Span” 2 Rounds: 20 DB Cleans (10R, 10L) 200m 15 Medball Cleans 200m 10 Barbell Cleans 200m

WOD 1/21/13

January 20, 2013 by  
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“Child’s Play” Part 1:  AMRAP 10 Minutes- 100 Double Unders 50 Burpee Box Jumps 30 TTB REST 3 MINUTES Part 2:  AMRAP 6 Minutes-Unbroken for the 12 reps 3 Deadlifts (135/95) 3 Hang Power Clean 3 Front Squats 3 Push Jerks

WOD 1/16/13

January 15, 2013 by  
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Part 1: 2x Clean, 1x Clean and Jerk (60,70,80,80,70%) Part 2: 800m Run or Row 10,8,6,4,2 Thruster CTB Pull ups 400m Run or Row

WOD12/5/12

December 4, 2012 by  
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In teams of 2, one partner works at a time: 8x 200m Run 30 Hang Power Cleans  8x 200m Run 30 Hang Squat Cleans 8x 200m Run 30 Cleans (Full)

WOD 11/20/12

November 19, 2012 by  
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“Dipping into the Stuffing” 4R:  200m/ 7 Dips 30 Power Cleans  30 Bar Facing Burpees 4R:  200m/7 Dips

WOD 11/7/12

November 6, 2012 by  
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Cash in:  50 Sit ups Then as clock continues- 3 Rounds of: 50 Walking Lunges (No load!) 7 Muscle Ups (or 14 Pull ups/14 Dips) 10 Hang Power Cleans Cash out (not for time):  25 Dead Animal Crunches

WOD 10/4/12

October 3, 2012 by  
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3 minute max wall balls Then with the clock still running: 2 Clean and Jerk (90%) On the minute, 5 minutes Then finish remaining wallballs to complete 150 reps

WOD 9/24/12

September 23, 2012 by  
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5 Rounds: 1 Clean (90%) 5 Front Squats 7 Barbell Push ups 200m Run

WOD 8/7/12

August 6, 2012 by  
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“Buddy Badger” In teams of 2, complete 3 Rounds of: 30 Squat Cleans (95/65) 30 Pull ups 800m Run ***1 Person working at a time

WOD 7/16/12

July 15, 2012 by  
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3×5 Jerk Then: “Jumpy Grace” 20 Box Jumps 10 Clean and Jerks (135/95) 20 Box Jumps 10 Clean and Jerks 20 Box Jumps 10 Clean and Jerks

WOD 6/14/12

June 13, 2012 by  
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Part 1- AMRAP 10 minutes: 5Barbell push ups 5 Clean and Jerks (135/95) Then: 50,40,30,20,10 Double Unders Sit ups  

WOD 5/14/12

May 13, 2012 by  
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“Nasty Girls on the Run” 3 rounds: 50 Air Squats 7 Muscle Ups (7 Pull ups/7 Dips) 10 Hang Power Cleans (135/95) 400m Run

WOD 4/23/12

April 22, 2012 by  
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Back Squat–3 sets of 5 Then: 50 Double Unders/5 Clean and Jerk 40 Du/4 C&J 30 Du/3 C&J 20 DU/2 C&J 10 DU/1 C&J

WOD 4/15/12

April 14, 2012 by  
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SUNDAY SERVICE Team WOD #1: 200 KBS, 100 Squat Cleans (65/95) While 1 partner chips away at reps, the other does a 200mm run and then returns & holds a plank until switching with their partner. WOD #2:  Tabata Style 5 Rounds of: Thrusters (55/75) Push ups Sit ups Row

WOD 4/3/12

April 2, 2012 by  
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2 Clean and Jerk (push press ok) on the minute for 8 minutes Then:  AMRAP 12 MINUTES: 12 Pull ups 24 KBS 48 Sit ups

WOD 2/6/12

February 5, 2012 by  
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2 Cleans on the minute/ 10 minutes then: 400m Run 42 Wallballs 21 TTB 30 Wallballs 15 TTB 18 Wallballs 9 TTB 400m Run

WOD 1/31/12

January 30, 2012 by  
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5 Rounds: 5x Power Clean 10x Push Jerk 20x Barbell Lunge 30x Double Under

WOD 1/16/12

January 15, 2012 by  
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“Dirty 30″ 30(0)m Run 30 Squat Cleans (105/75) 30 Double Unders 30 Wallballs 30 TTB 30 Burpees 30 GHD sit ups or weighted sit ups 30 Push Press (same bar as cleans) 30 Pull ups 30(0)m run  

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