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WOD 6/12/12

June 11, 2012 by  
Filed under Workouts

1000m Row then- 6 Rounds of: 10 Pistols 10 Dips 10 Box Jumps 1 Prowler Push

WOD 5/9/12

May 8, 2012 by  
Filed under Workouts

Push Press 5,3,1 Then: 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Situps Block Loop 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Sit ups

WOD 4/18/12

April 17, 2012 by  
Filed under Workouts

“Boston Marathon” 2 Rounds for time: 26 TTB/200m 26 Dips/200m 26 KBS/200m 26 Walking Lunges/200m 26 Push ups/200m 26 Situps/200m 26 Squats/200m 26 Minute Time cap    

WOD 4/11/12

April 10, 2012 by  
Filed under Workouts

Back Squat 1,1,1,1,1,1,1 3 Rounds of: 20 Overhead Walking Lunges (45/25) 15 GHD sit ups or 30 Abmat Situps 10 Dips 200m Run

WOD 4/7/12

April 6, 2012 by  
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Block Loop 5 Rounds of- 5xOHS 7 Dips 12 Box Jumps Block Loop

WOD 3/29/12

March 28, 2012 by  
Filed under Workouts

5×5 Push Press Then 10,9,8…1 Dips Air Squats Driveway Sprint after evens

WOD 3/14/12

March 13, 2012 by  
Filed under Workouts

AMRAP 15 minutes: 8x Deadlift 8x Dips 20 Double Unders

WOD 2/29/12

February 28, 2012 by  
Filed under Workouts

400m 12 Dips 2 Deadlift(225/155) 10 Dips 4 DL 8 Dips 6 DL 6 Dips 8 DL 4 Dips 10 DL 2 Dips 12 DL 400m

WOD 2/25/12

February 25, 2012 by  
Filed under Workouts

21/15/9 Burpees (yep) Squats Wall step ups Dips

WOD 2/9/12

February 8, 2012 by  
Filed under Workouts

AMRAP 20 minutes: 6x Deadlift (225/155) 6x Dips 12x Box Jump Shuttle Run

WOD 2/2/12

February 1, 2012 by  
Filed under Workouts

5 Rounds: 10 Front Squats 10 Dips 400m

WOD 1/14/12

January 13, 2012 by  
Filed under Workouts

In teams of 2.  Both partners may work at same time, dividing the work in each round as desired. 5 Rounds: 800m run or row 20 Dips 20 Pull ups 2 Rope Climbs or prowler pushes 20 Overhead Lunges (45/25)

WOD 12/24/11

December 23, 2011 by  
Filed under Workouts

“12 Days of Christmas Redux” 1 Burpee 2(oo)m Run or row 3 dips 4 Pull ups 5 Box Jumps 6 Wallballs 7 KBS 8 Double Unders 9 TTB 10 Squats 11 Back Extensions 12 HSPU Class at 8am and 9am ONLY!

WOD 12/12/11

December 11, 2011 by  
Filed under Workouts

Back Squat 1×7 Then: 100ft Overhead Lunge (45/25) 42 Situps/21 Dips 100ft Overhead Lunge 30 Sit ups/15 Dips 100ft Overhead Lunge 18 Situps/ 9 Dips

WOD 11/16/11

November 15, 2011 by  
Filed under Workouts

400m Run or Row 50 Double Unders 10x Dips/Situps/ Pullups 400m Run or Row 40 Double Unders 10x Dips/Situps/Pullups 400m Run or Row 30 Double Unders 10x Dips/Situps/pullups 400m Run or Row 20 Double Unders 10x Dips/Situps/Pullups 400m Run or Row 10 Double Unders 10x Dips/Situps/Pullups 400m Run or Row

WOD 11/8/11

November 7, 2011 by  
Filed under Workouts

800m run 4 rounds of: 20 Lunges 15 Situps 10 Push Ups 5 Dips Then: 800m run

WOD 10/25/11

October 24, 2011 by  
Filed under Workouts

5 rounds: 200m run 7 dips 200m run 7 box jumps 200m run 7 lateral hurdle jumps 200m run 7 wallballs

WOD 10/6/11

October 5, 2011 by  
Filed under Workouts

5 rounds: 7 HSPU 9 Dips 11 Air Squats 200m Run then: 5 sets: 3x deadlift

WOD 8/11/11

August 10, 2011 by  
Filed under Workouts

(In teams of 3:  1 person working at a time) 2500m Row 75 Dips 100 DB Thrusters 150 Pull ups 150 Box Jumps

WOD 7/11/11

July 10, 2011 by  
Filed under Workouts

In teams of 3, complete the following: 2000m row 100 Dips 100 TTB 100 Air Squats 100 Push ups 2000m Run

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