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WOD 3/26/14

March 25, 2014 by  
Filed under Workouts

Back Squat 5,5,3,3,3,1,1,1,1 WOD: “Annie” 50,40,30,20,10 Double Unders Sit-ups

WOD 2/11/14

February 10, 2014 by  
Filed under Workouts

Push Press 3,3,3,3,3 (90%+) WOD:  ”Pterodactyl” 100x Double Unders (200 singles) 5x [5 Push Press, 10 Walking Lunges w/bar in front rack, 5x Bar Facing Burpees] 100x Double Unders

WOD 8/22/13

August 21, 2013 by  
Filed under Workouts

Deadlift 3,3,3,3,3 WOD: 21x Deadlift/30x Double Under/21x Pull ups 15x Deadlift/30x Double Under/15x Pull ups 9x Deadlift/30x Double Under/9x Pull ups

WOD 7/24/13

July 23, 2013 by  
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Part 1:  AMRAP 10 minutes 400m run Max rep pull ups Rest 2 minutes Part 2:  3 Rounds 50x Double Unders 50x Sit ups

WOD 6/26/13

June 25, 2013 by  
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800m Run or Row 50x Double Unders 30x Wallballs 800m Run or Row 30x Wallballs 50x Double Unders

WOD 5/15/13

May 14, 2013 by  
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200 Double Unders 50x OHS (135/95) 50x Pull ups 1 Mile Run

WOD 2/7/13

February 6, 2013 by  
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Cash in:  400m run/15x HSPU 5 Rounds- 5x Power Snatch 30x Double Under Cash out:  15x HSPU/400m run

WOD 12/10/12

December 9, 2012 by  
Filed under Workouts

Part 1:   On the minute 8 minutes: 2x Cluster (Squat Clean/thruster) Rest 3 minutes Part 2:  AMRAP 10 minutes: 10x KBS 20x Double Unders

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 9/5/12

September 4, 2012 by  
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2 Power Clean OTM 10 minutes AMRAP 10 minutes: 30 Double Unders 10 TTB

WOD 8/8/12

August 7, 2012 by  
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“Anniephylactic Shock” 50,40,30,20,10 Double Unders, Sit ups, Wallballs  

WOD 8/2/12

August 1, 2012 by  
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Jerk 5,3,1 Then:  15, 12, 9, 6, 3 Jerk 50 Double Unders after each set

WOD 7/10/12

July 10, 2012 by  
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“Bit O’ Bull” 200 Double Unders 50x OHS (135/95) 50x Pull ups 1 Mile Run

WOD 6/30/12

June 29, 2012 by  
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30 KBS/30 Double Unders/10 Dips 200m 25 KBS/25 Double Unders/10 Dips 200m 20 KBS/20 Double Unders/10 Dips 200m 15 KBS/15 Double Unders/10 Dips 200m 10 KBS/10 Double Unders/10 Dips 200m

WOD 6/6/12

June 6, 2012 by  
Filed under Workouts

Front Squat 5,3,1 Then AMRAP 15 min: Driveway Medball carry 5 HSPU 10 Walking Lunges 15 Double Unders

WOD 5/22/12

May 21, 2012 by  
Filed under Workouts

200m 21 Pullups/42 Double Unders 200m 15 Pull ups/30 Double Unders 200m 9 Pullups/18 Double Unders 200m 15 Pullups/30 Double Unders 200m 21 Pullups/42 Double Unders 200m

WOD 5/17/12

May 16, 2012 by  
Filed under Workouts

800m 80 Double Unders 40 Sit ups (or 20 TTB) 600m 60 Double Unders 30 Sit ups (or 15 TTB) 400m 40 Double Unders 20 Sit ups (or 10 TTB) 200m 20 Double Unders 10 Sit ups (or 5 TTB)

WOD 5/10/12

May 9, 2012 by  
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Back Squat 5,3,1 Then 4 rounds of: 1 Minute max Reps OHS rest 30 seconds 1 Minute Max reps Double Unders rest 30 sec  

WOD 4/14/12

April 13, 2012 by  
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2 Rounds: 50 Wallballs 40 Double Unders 30(0)m run 20 Burpees

WOD 3/31/12

March 30, 2012 by  
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4 Rounds: 10 Power Cleans 30 Double Unders Driveway Medball Carry 30 Sit ups

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