WOD 5/3/16

May 2, 2016 by  
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AMRAP 10 minutes: 50x DU 10x Back Squat

WOD 4/26/16

April 25, 2016 by  
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AMRAP 12 Minutes: 50x DU 15x CTB 5x Hang Power Clean

WOD 4/18/16

April 17, 2016 by  
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8 Rounds- 3x HSPU 6x Deadlift 9x Pull ups 24x DU

WOD 4/14/16

April 13, 2016 by  
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42 Wallballs/50 Double Unders 300m Run 30 Wallballs/50 Double Unders 300m Run 18 Wallballs/50 Double Unders 300m Run

WOD 4/5/16

April 4, 2016 by  
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AMRAP 8 minutes: 3x Deadlift 30x DU Cash out: 8 Rounds- 30 seconds Barbell Rollout/15 Sec Rest

WOD 3/28/16

March 28, 2016 by  
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10,9,8…1 Power Snatch 25x DU after each set

WOD 3/25/16

March 24, 2016 by  
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Friday Fitness Fun or…The Easter Basket 500m 50x Goblet Squat 25x Push Ups 50x Box Jump 25x TTB 50x DU 25x Burpee 50x Lunges 25x Burpee 50x DU 25x TTB 50x Box Jump 25x Push Up 50x Goblet Squat 500m

WOD 3/14/16

March 13, 2016 by  
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Jerk 3,3,3,3,3,3 Then:  3 Rounds- 10x Pistols 10x Dips 20x DU 200m Metcon Only Option: 6 Rounds- 10x Jerk 10x Pistol 10x Dip 20x DU 200m

WOD 3/8/16

March 7, 2016 by  
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In teams of 2, 1 working at a time: 2 Rounds- 200x DU 50x OHS 50x Pull ups 1600m

WOD 3/2/16

March 1, 2016 by  
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AMRAP 10 minutes: 90 Double Unders 9 Muscle Ups 9 Squat Clean Thrusters 80 DU 8 MU 8 Squat Clean Thrusters 70 DU 7 MU 7 Squat Clean Thrusters Continue Descending

WOD 2/15/16

February 14, 2016 by  
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“Cherry Pi” 3.14159265359 Squat Cleans 20x Double Unders after each set

WOD 2/6/16

February 5, 2016 by  
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21 KBS/63 DU/21 Dips 15 KBS/45 DU/15 Dips 9 KBS/27 DU/9 Dips

WOD 1/31/16

January 30, 2016 by  
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75x DU 6 Rounds: 15x KBS 10x HSPU 5x CTB Pull ups 75x DU

WOD 1/19/16

January 18, 2016 by  
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OHS 3,3,3,3,3,3 Then:  1000m Row 30x Power Snatch OR WOD only option: 21x Power Snatch 30x DU 15x Power Snatch 30x DU 9x Power Snatch 800m Run 9x OHS 30x DU 15x OHS 30x DU 21x OHS 30x DU

WOD 1/16/16

January 15, 2016 by  
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AMRAP 15 minutes: 15x DB Push Jerk 30x Air Squats 45x DU

WOD 1/10/16

January 9, 2016 by  
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50, 40, 30, 20, 10 DU’s and Sit ups 7x Jerk after each set

WOD 12/28/15

December 27, 2015 by  
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Back Squat 3,3,3,3,3 (80%) Then: 80x DU/ 20x Front Squat 60x DU/ 15x Front Squat 40x DU/ 10x Front Squat 20x DU/ 5x Front Squat

WOD 12/22/15

December 21, 2015 by  
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7 Rounds: 5x Deadlift 10x Pistols 15x Sit ups 20x DU’s

WOD 12/19/15

December 18, 2015 by  
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5 Rounds: 30x DU 20x KBS 10x Dip

WOD 12/7/15

December 6, 2015 by  
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Deadlift 5,4,3,2,1,1,2,3,4,5

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