WOD 5/23/16

May 22, 2016 by  
Filed under Workouts

21-15-9 Power Cleans Front Squats Dips

WOD 4/19/16

April 18, 2016 by  
Filed under Workouts

50x Box Jump/10x Front Squat 40x BJ/8x FS 30x BJ/6x FS 20x BJ/4x FS 10x BJ/2x FS

WOD 4/9/16

April 8, 2016 by  
Filed under Workouts

21x Front Squat/ 7 Muscle Ups 18x FS/6x MU 15x FS/ 5x MU 12x FS/ 4x MU 9x FS/ 3x MU 6x FS/ 2x MU 3x FS/1x MU

WOD 3/15/16

March 14, 2016 by  
Filed under Workouts

50x Front Squat (135/95) 400m Run every rest

WOD 12/28/15

December 27, 2015 by  
Filed under Workouts

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 12/24/15

December 23, 2015 by  
Filed under Workouts

12 Days of Christmas 1(oo)m Run 2 Muscle Ups 3 Jerks 4 Front Squats 5 Power Cleans 6 TTB 7 Burpees 8 Lunges 9 Pull ups 10 Wallballs 11 Hollow Rocks 12(oo)m Row or Run

WOD 12/5/15

December 4, 2015 by  
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400m Run 30x Squat Clean 400m 30x Front Squat 400m 30x Hang Power Clean 400m

WOD 11/25/15

November 24, 2015 by  
Filed under Workouts

“The Broomstick Mile”

WOD 11/10/15

November 9, 2015 by  
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The Bear Complex

WOD 10/27/15

October 26, 2015 by  
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5x Clean and Jerk 25x Box Jump 5x Front Squat 4x Clean and Jerk 20x Box Jump 4x Front Squat 3x Clean and Jerk 15x Box Jump 3x Front Squat 2x Clean and Jerk 10x Box Jump 2x Front Squat 1x Clean and Jerk 5x Box Jump 1x Front Squat

WOD 9/23/15

September 22, 2015 by  
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Front Squat 3,3,3,2,2,1 WOD:  AMRAP 8 minutes- 40x DU 20x Wallballs 5 Burpees each break

WOD 9/15/15

September 14, 2015 by  
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Front Squat 5×5 (80%) WOD: 25x Wallballs 1000m 25x Wallballs

WOD 9/9/15

September 8, 2015 by  
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Front Squat 5,4,3,2,1,1,2,3,4,5 WOD: 400m Run 30x Power Clean 400m Run

WOD 8/2/15

August 1, 2015 by  
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3 Rounds- 30x Burpees 30x Front Squat (95/65) 400m Run

WOD 7/15/15

July 14, 2015 by  
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Front Squat 3,3,3,2,2,1+ WOD:  AMRAP 5 Rounds- 7x CTB Pull ups 14x Medball Cleans

WOD 7/6/15

July 5, 2015 by  
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Front Squat 3,3,3,3,3 WOD:  5 ROUNDS- 20x Medball Cleans 10x Pull ups 200m Run

WOD 5/18/15

May 17, 2015 by  
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Front Squat 3,3,3,2,2,1 WOD: 15x Hollow Rocks 200m Farmers Carry 15x Hollow Rocks 200m Run 15x Hollow Rocks 200m Farmers Carry 15x Hollow Rocks

WOD 5/12/15

May 11, 2015 by  
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Front Squat 5×5 (80%) WOD:  7 ROUNDS- 10 Medball Cleans Low Sled Push 25 DU’s

WOD 5/6/15

May 5, 2015 by  
Filed under Workouts

Front Squat 5×5 WOD: 35 Wallballs 100 Double Unders 35 Wallballs

WOD 4/13/15

April 12, 2015 by  
Filed under Workouts

Back Squat 3,3,3,3,3 WOD: 21-15-9 Front Squat CTB Pull ups 400m After each set

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