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WOD 8/21/14

August 20, 2014 by  
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5 Rounds- 400m Run 15x Deadlift 30x Double Unders

WOD 7/1/14

June 30, 2014 by  
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100 Double Unders 21-18-15-12-9 Shoulder to Overhead, Plate Sit ups 100 Double Unders

WOD 6/12/14

June 11, 2014 by  
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Deadlift 5×5 WOD: 100x Double Unders 3x[ 15 Deadlifts, 50 Sit ups] 100x Double Unders

WOD 2/1/14

January 31, 2014 by  
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400m Run 2 Rounds- 30x KBS 30x Push Ups 30x Walking Lunges 30x Pull ups 30x Wallballs 30x Double Unders 400m Run

WOD 12/26/13

December 25, 2013 by  
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AMRAP 15 mins: 10x Clean and Jerk 30x Double Unders REST 3 MINUTES 1000m Run or Row

WOD 9/24/13

September 23, 2013 by  
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Front Squat 1,1,1,1,1,1,1 WOD:  ”Franny” 21x Thruster/ 50x Double Under 21x Pullups/ 50x Double Under 15x Thruster/ 40x Double Under 15x Pull ups/ 40x Double Under 9x Thruster/ 30x Double Under 9x Pull ups/ 30x Double Under

WOD 9/4/13

September 3, 2013 by  
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part 1:  AMRAP 10mins: 7x Hang Power Snatch 30x Double Under rest 2 minutes part 2:  AMRAP 6 mins: 6x Hollow Rock 6x Push Up

WOD 8/5/13

August 4, 2013 by  
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“Chuckles” AMRAP 5 mins: 15x KBS 15x Sit up rest 2 minutes AMRAP 4 mins: Max rep double unders rest 2 minutes AMRAP 5 mins: 10x Plate Burpees 12x Overhead Walking Lunges

WOD 7/30/13

July 29, 2013 by  
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Jerk 5,4,3,2,1 WOD:  AMRAP 15 Minutes 7x Push Jerk 14x Barbell Lunges 28x Double Unders

WOD 6/4/13

June 3, 2013 by  
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Front Squat 5,5,3,3,3 Then:  3 Rounds- 40x Sit up 30x Double Under 20x KBS 10x Pull up

WOD 5/30/13

May 29, 2013 by  
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Back Squat 3,3,3,3,3 Then: 200 Double Unders 21-15-9 Power Clean TTB 100 Double Unders

WOD 5/21/13

May 21, 2013 by  
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50x Double Under 5x [5x Power Snatch, 7x Barbell Burpee, 200m Run] 50x Double Under 5x[ 5x Power Snatch, 7x Barbell Burpee, 200m Run] 50x Double Under

WOD 5/6/13

May 5, 2013 by  
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Part 1: Push Press 1,1,1,1,1,1,1 Part 2: 400m 21x Push Press/63x Double Unders 15x Push Press/45x Double Unders 9x Push Press/ 27x Double Unders 400m

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 4/9/13

April 8, 2013 by  
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Part 1:  5 Minutes Double Under Practice Part 2:  4 Rounds- 10x TTB 30x DU 10x Push Up 30x Sit up 10x Pull up 30(0)m Run

WOD 4/6/13

April 5, 2013 by  
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AMRAP 20 minutes: 7x Push Jerk 20 Double Unders 200m Run

WOD 3/27/13

March 26, 2013 by  
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PART 1: On the Minute (OTM) 10 Minutes: 2x Power Snatch Rest 2 Minutes- PART 2: AMRAP 10 Minutes 7 TTB 30 Double Unders

WOD 2/25/13

February 24, 2013 by  
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4x[ 5x Push Jerk ,25x Double Under] 800m Run 4x[ 5x Push Jerk ,25x Double Under]

WOD 2/20/13

February 19, 2013 by  
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On the Minute 20 Minutes: Evens:  5x OHS Odds:  30x Double Under

WOD 2/18/13

February 17, 2013 by  
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“Running Mates” (In teams of 3) 12x 200m Run 15x Sled pull or Prowler Push 100x Front Squat 200x Double Under (600 Singles) 200x Sit up 100x Back Squat 12x 200m Run Note:  We will have all normally scheduled classes today.

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