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WOD 3/1/15

February 28, 2015 by  
Filed under Workouts

AMRAP 12 mins- 3 Front Squats/20 DU 6 FS/25 DU 9 FS/30 DU 12 FS/35 DU Continue increasing FS by 3 and DU by 5 each round

WOD 2/2/15

February 1, 2015 by  
Filed under Workouts

Build up to a 3RM Push Press WOD:  AMRAP 16 mins- 1x Muscle Up 20x Wallballs 20x DU

WOD 1/21/15

January 20, 2015 by  
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AMRAP 16 mins- 3x CTB Pull ups 3x TTB 5x Thruster 20x DU

WOD 1/13/15

January 12, 2015 by  
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Part 1:  OTM 10 mins- 1 Power Snatch, 1 Hang Power Snatch Part 2:  AMRAP 5 mins- 10x Power Snatch 15x Burpees REST 3 MINS AMRAP 5 mins- 15x Shoulder to Overhead 30x DU

WOD 1/5/14

January 4, 2015 by  
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8 sets:  2x Back Squat @85% rest 45 sec WOD:  AMRAP 14 mins- 10x Push Press 10x Pistols 30x DU’s

WOD 12/29/14

December 28, 2014 by  
Filed under Workouts

Part 1:  7 Rounds- 1-5 L Pull ups rest 20 sec 5-10 Ring Dips rest 20 sec Part 2:  AMRAP 10 mins 5x Push Press (115/75) 10x Medball Cleans 20x DU

WOD 12/22/14

December 21, 2014 by  
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5 Rounds- 50x DU 20x TTB Driveway Overhead Plate Carry 400m Run

WOD 12/18/14

December 17, 2014 by  
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Back Squat 5,5,5,5,5 WOD:  12 Rounds- 5x Box Jump Driveway Sprint after odd rounds 20x DU after even rounds

WOD 12/13/14

December 12, 2014 by  
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AMRAP 10 mins: 2x Muscle Up or 1x Rope Climb 7x Overhead Squat 20x DU

WOD 12/2/14

December 1, 2014 by  
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Part 1:  Build up to a 5RM Front Rack Walking Lunge Part 2:  5 Rounds, 1 min each: 1x Snatch 4x OHS Max DU’s for remainder of the minute Rest 2 mins after each round

WOD 11/17/14

November 16, 2014 by  
Filed under Workouts

Part 1:  OTM 10 minutes- 1x  Power Clean 2x  Hang Power Clean Part 2:  4 Rounds- 50x DU 20x Overhead Walking Lunges

WOD 10/25/14

October 24, 2014 by  
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AMRAP 10 mins- 10x Power Snatch 200m Run REST 2 MINS AMRAP 10 mins- 15x Push Ups 40x DU

WOD 10/14/14

October 13, 2014 by  
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Jerk 5×5 WOD:  5 ROUNDS- 5x Clean and Jerk (135/95) 25x Double Unders

WOD 9/25/14

September 24, 2014 by  
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Front Squats 3,3,3,3,3,3,3 WOD:  4 ROUNDS- 25x KBS 50x DU

WOD 9/20/14

September 19, 2014 by  
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100 Double Unders 21-15-9 SDHP 42-30-18 Situps 100 Double Unders

WOD 8/30/14

August 29, 2014 by  
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AMRAP 20 minutes: 5x HSPU 10x KBS 15x DU

WOD 8/14/14

August 13, 2014 by  
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Front Squat 3,3,3,3,3 WOD:  4 ROUNDS- 50x Double Unders 50x Sit ups

WOD 8/6/14

August 5, 2014 by  
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OTM 20 Minutes: Evens- 20 KBS Odds- 30x DU

WOD 7/27/14

July 26, 2014 by  
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5 Rounds: 3x Hang Power Snatch 25x DU 6x OHS 25x DU

WOD 7/22/14

July 21, 2014 by  
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Deadlift 3,3,3,2,2,1 WOD:  AMRAP 12 minutes- 3x Hang Power Clean 6x Dips 9x Box Jumps 27x DU

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