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WOD 12/13/12

December 12, 2012 by  
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5 Rounds: 7x Deadlift (275/185) 30x Squats 7x HSPU

WOD 12/4/12

December 3, 2012 by  
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Part 1:  4 Rounds- 5x Deadlift (70%) 10x TTB 200m run Rest 3 minutes Part 2: 5,4,3,2,1 Jerk (80%) 20 Lateral Hurdle Jumps after each set

WOD 11/26/12

November 25, 2012 by  
Filed under Workouts

Push Press 3×3 Then: 4x[5 Deadlifts, 4 Hang Power Cleans, 3 Push Press] Block Loop 3x [5 DL, 4 HPC, 3 PP] 400m 2x [5 DL, 4 HPC, 3 PP] 200m run

WOD 11/13/12

November 12, 2012 by  
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3 Sets of 5 xDeadlift then:  3  Rounds: 200m 10x Handstand Push up 30 Box Jumps

WOD 11/8/12

November 7, 2012 by  
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21-15-9 Deadlift, HSPU, Ring Row 400m Run after each trio

WOD 10/17/12

October 16, 2012 by  
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3 Sets of 5 Deadlifts (60,70,80%) Then 3 Rounds of- 10x Deadlift 200m Run 14 Pistols 20 Double Unders

WOD 10/2/12

October 1, 2012 by  
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5 Rounds: 8x Deadlift (225/155) 12 TTB 20 Box Jumps

WOD 9/25/12

September 24, 2012 by  
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5,4,3,2,1 Deadlift Then: 3 Rounds of- 400m run 20 Box Jumps 5 Muscle ups or 10 Pullups/10 Dips

WOD 9/10/12

September 9, 2012 by  
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AMRAP  12 Minutes: 5x Deadlift (85-90%) 5 HSPU Driveway Run

WOD 8/29/12

August 28, 2012 by  
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Deadlift 5,3,1 Then- AMRAP 15 minutes: 10 KBS 10 Box Jumps 10 Dips

WOD 8/14/12

August 13, 2012 by  
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3 Sets of 5 Deadlift Then:  3 Rounds of- 400m Run 15x Deadlift (bw) 15 Dips

WOD 8/9/12

August 8, 2012 by  
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7 Minute AMRAP: 5 Deadlift (115/75) 4 Hang Power Cleans 3 Push Press Then:  1K run or Row

WOD 724/12

July 23, 2012 by  
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Deadlift 3×3 then:  AMRAP 12 minutes of- 3 Power Cleans (65-70%) 2 Shuttle Runs 3 Power Cleans 4 Shuttle Runs Continue increasing runs by 2 each round

WOD 7/19/12

July 18, 2012 by  
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“Christine” 3 Rounds for time: 500m row 12 Deadlifts (bodyweight) 21 Box Jumps (20″)

WOD 7/3/12

July 2, 2012 by  
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Push Press 5,3,1 Then 3 Rounds of: 3x Deadlift 15x Wallball 200m

WOD 6/25/12

June 24, 2012 by  
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Deadlift 3×3 Then: 400m Run or Row 50 Air Squats 10 Box Jumps 5 HSPU 40 Air Squats 10 Box Jumps 5 HSPU 30 Air Squats 10 Box Jumps 5 HSPU 400m Run or Row

WOD 6/21/12

June 20, 2012 by  
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Deadlift 3×5 Then: 10,9,8…1 Clusters (Squat Clean/thruster) TTB

WOD 5/31/12

May 30, 2012 by  
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Deadlift 3×3 Then: 40(0)m Run 30 Wallballs 20 Box Jumps 10 Dips or 10 MU (adv) 20 Box Jumps 30 Wallballs 40(0)m Run

WOD 5/16/12

May 15, 2012 by  
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“Chick Fight aka Diane vs. Nicole” 21 Deadlifts (225/185) 21 HSPU 400m Run Max rep pull ups 15 Deadlifts 15 HSPU 400m Run Max rep Pull ups 9 Deadlifts 9 HSPU 400m run Max rep pull ups

WOD 5/7/12

May 6, 2012 by  
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Deadlift 5,3,1 400m 4 Rounds of: 3 HSPU 6 Clusters 9 Box jumps 200m  

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