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WOD 6/6/13

June 5, 2013 by  
Filed under Workouts

Deadlift 5,5,3,3,3 Then-  4 Rounds: 7x HSPU 7x Hang Power Clean 200m

WOD 5/23/13

May 22, 2013 by  
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Deadlift 5×5 Then:  5 Rounds- 7x Deadlift 7x TTB 14x Box Jump 28x Sit up

WOD 5/9/13

May 8, 2013 by  
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Deadlift 1,1,1,1,1,1,1 Then: 5 Muscle ups (10 Pull ups, 10 dips), 15 Box Jumps 4 Muscle ups (8 Pull ups, 8 Dips), 12 Box Jumps 3 Muscle ups (6Pull ups, 6 Dips), 9 Box Jumps 2 Muscle ups (4 Pull ups, 4 Dips), 6 Box Jumps 1 Muscle up (2 Pull ups, 2 Dips), 3 Box Jumps

WOD 4/29/13

April 28, 2013 by  
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5 Sets of 3x Deadlift (90%) Then: 50x DU/25x Medball Clean 40x DU/20x Medball Clean 30x DU/15x Medball Clean 20x DU/10x Medball Clean 10x DU/5x Medball Clean

WOD 4/24/13

April 23, 2013 by  
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Part 1:  Push Press 5×5 Part 2:  5 Rounds- (155/105) 6x Deadlift 9x Hang Power Clean 6x Push Jerk

WOD 4/16/13

April 15, 2013 by  
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Deadlift 5×5 (80%) Part 2:  AMRAP 15 Minutes: 10x Pistols 10x Push Ups 30x Double Unders 100m Sprint

WOD 4/10/13

April 9, 2013 by  
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Part 1:  Deadlift 5,4,3,2,1 Part 2:  2 Rounds- 600m Run or Row 12x Bodyweight Deadlift 21x Box Jump 12x HSPU

WOD 2/28/13

February 27, 2013 by  
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5x Deadlift/15x Box jump 4x Deadlift/12x Box Jump 3x Deadlift/9x Box Jump 2x Deadlift/6x Box Jump 1x Deadlift/3x Box Jump REST 2 MINUTES 10x HSPU 2x Shuttle Run 8x HSPU 4x Shuttle Run 6x HSPU 6x Shuttle Run 4x HSPU 8x Shuttle Run 2x HSPU

WOD 2/13/13

February 12, 2013 by  
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AMRAP 7 Minutes: 7x Deadlift Driveway Sprint 14x Pistols 21x Double Under Driveway Sprint

WOD 1/22/13

January 21, 2013 by  
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Deadlift 5,4,3,2,1 Then: 800m Run or row 8 Rounds of [8x dips, 16x Lateral Hurdle jumps] 800m run

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 1/15/13

January 14, 2013 by  
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“Crazy 8′s” Part 1:  AMRAP 8 minutes-  7x Deadlift (225/155) 14 TTB Rest 3 minutes Part 2:  AMRAP 8 minutes- 30 Double Unders 10 Hollow Rocks

WOD 1/10/13

January 9, 2013 by  
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Deadlift 5×5 (at 80%) Then:   10 HSPU/20 Box Jumps 9 HSPU/18 Box Jumps 8 HSPU/16 Box Jumps continue until 1 HSPU/2 Box Jumps

WOD 12/26/12

December 25, 2012 by  
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Part 1: 3 Rounds- 8x Deadlift (275/185) 8x HSPU Rest  1 minute Part 2: 3 Rounds- 6 Power Cleans (185/135) 6 HSPU Rest 1 minute Part 3: 3 Rounds- 4x Hang Cluster (squat clean thruster) 135/95 4x HSPU

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  
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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

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