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WOD 9/3/14

September 2, 2014 by  
Filed under Workouts

Push Press 5×5 WOD: 10,9,8…1 Power Clean Dips Driveway Sprint after each rep set

WOD 7/22/14

July 21, 2014 by  
Filed under Workouts

Deadlift 3,3,3,2,2,1 WOD:  AMRAP 12 minutes- 3x Hang Power Clean 6x Dips 9x Box Jumps 27x DU

WOD 12/12/13

December 11, 2013 by  
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1000m Run or Row 20x Muscle Ups (sub 40x Pull ups & 40x Dips) 1000m Run or Row

WOD 10/26/13

October 25, 2013 by  
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Cash in:  800m Run or Row 2 Rounds: 50x Sit up 40x KBS 30x DU 20x Pull ups 10x Dips Cash out:  800m Run or Row

WOD 7/7/13

July 7, 2013 by  
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Part 1:  OTM 10 minutes- 2x Power Snatch Part 2: 21-15-9 Power Clean, Dips 200m Run after each set

WOD 6/20/13

June 19, 2013 by  
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Deadlift 5×5 WOD:  AMRAP 15 20x Box Jump 15x KBS 10x Dip

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 4/27/13

April 26, 2013 by  
Filed under Workouts

40x Overhead Walking Lunges (OWL) 200m 10x Dips 1x Sled Pull or Prowler Push 30x OWL 200m 10x Dips 1x Sled Pull or Prowler Push 20x OWL 200m 10x Dips 1x Sled Pull or Prowler Push 10x OWL 200m 10x Dips 1x Sled Pull or Prowler Push

WOD 4/8/13

April 7, 2013 by  
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Part 1: Back Squat 5,4,3,2,1 Part 2: 21 Wallball 2fers/21 Dips 400m Run 15 Wallball 2fers/15 Dips 400m Run 9 Wallball 2fers/9 Dips 400m Run

WOD 3/30/13

March 29, 2013 by  
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4 Rounds: 15x Power Clean 7x Dips 400m 2x Sled Pull or Prowler Push

WOD 3/20/13

March 19, 2013 by  
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Cash in:  400m Run 4 Rounds of: 10 Dips 20 Iso Abs to Plank 30 Double Unders Cash out:  400m 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 8/11/12

August 10, 2012 by  
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400m Run 63 Squats 21 Dips 400m Run 45 Squats 15 dips 400m Run 21 Squats 9 Dips 400m Run

WOD 5/31/12

May 30, 2012 by  
Filed under Workouts

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 11/5/11

November 4, 2011 by  
Filed under Workouts

4 rounds: 15x Power Snatch 10x Dip 400m

WOD 1/8/11

January 7, 2011 by  
Filed under Workouts

500m Row or 1 Block Loop 21 Box Jumps, Wallballs, Dips 15 Box Jumps, Wallballs, Dips 9 Box Jumps, Wallballs, Dips 500m Row or 1 Block Loop 9 Box Jumps, Wallballs, Dips 15 Box Jumps, Wallballs, Dips 21 Box Jumps, Wallballs, Dips 500m Row or 1 Block Loop