WOD 7/21/16

July 20, 2016 by  
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50,40,30,20,10 Double Unders Sit ups

WOD 7/10/16

July 9, 2016 by  
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5 Rounds: 50x DU 30x Medball Clean 15x Burpee Rest 1 minute

WOD 6/28/16

June 27, 2016 by  
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Back Squat 5×5 Then: 100,75,50,25 DU 15x Leg Lifts after each set Metcon Only Option: 1000m 100x DU/25x Back Squat/15x Leg Lifts 75x DU/20x Back Squat/15x Leg Lifts 50x DU/15x Back Squat/15x Leg Lifts 25x DU/10x Back Squat/15x Leg Lift 1000m

WOD 6/23/16

June 22, 2016 by  
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5 Rounds: 40x DU 20x Russian Twists 20x Medball Sit ups 400m Run/500m Row

WOD 6/16/16

June 15, 2016 by  
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4 Rounds: 8x MU 60x DU 400m Run

WOD 6/15/16

June 14, 2016 by  
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“The Grind” Just Show up…

WOD 6/6/16

June 5, 2016 by  
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Back Squat 5,4,3,2,1 (60-90+%) Then:  AMRAP 10 min: 50x DU 20x KTE 10x Burpee METCON ONLY OPTION: AMRAP 20 mins: 50x DU 35x Air Squats 20x KTE 5x Burpee

WOD 5/26/16

May 25, 2016 by  
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100 Double Unders/ 10 Deadlifts 80 Double Unders/ 8 Deadlifts 60 Double Unders/ 6 Deadlifts 40 Double Unders/ 4 Deadlifts 20 Double Unders/ 2 Deadlifts

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  
Filed under Workouts

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  
Filed under Workouts

21 KBS/63 DU/21 Dips 15 KBS/45 DU/15 Dips 9 KBS/27 DU/9 Dips

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