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WOD 5/8/13

May 7, 2013 by  
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400m Run 5x Power Clean 400m Run 5x Power Clean 10x Front Squat 400m Run 5x Power Clean 10x Front Squat 15x Push Press 400m Run 5x Power Clean 10x Front Squat 15x Push Press 20x Thruster

WOD 3/26/13

March 25, 2013 by  
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1000m Run 50 Front Squats 30x Pull ups

WOD 3/18/13

March 17, 2013 by  
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3x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 2x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 1x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row

WOD 2/18/13

February 17, 2013 by  
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“Running Mates” (In teams of 3) 12x 200m Run 15x Sled pull or Prowler Push 100x Front Squat 200x Double Under (600 Singles) 200x Sit up 100x Back Squat 12x 200m Run Note:  We will have all normally scheduled classes today.

WOD 1/21/13

January 20, 2013 by  
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“Child’s Play” Part 1:  AMRAP 10 Minutes- 100 Double Unders 50 Burpee Box Jumps 30 TTB REST 3 MINUTES Part 2:  AMRAP 6 Minutes-Unbroken for the 12 reps 3 Deadlifts (135/95) 3 Hang Power Clean 3 Front Squats 3 Push Jerks

WOD 12/31/12

December 30, 2012 by  
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2 Rounds for time: 800m Run 30 Pull ups 30 Front Squats (115/80) 30 TTB 30 Power Cleans (115/80) Reminder! 6am & 9am classes only!

WOD 9/24/12

September 23, 2012 by  
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5 Rounds: 1 Clean (90%) 5 Front Squats 7 Barbell Push ups 200m Run

WOD 8/16/12

August 15, 2012 by  
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3 sets of 5 Front Squats (60,70,80%) Then 4 Rounds of- 10 Front Squats 20 Double Unders 300m Run

WOD 6/6/12

June 6, 2012 by  
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Front Squat 5,3,1 Then AMRAP 15 min: Driveway Medball carry 5 HSPU 10 Walking Lunges 15 Double Unders

WOD 5/29/12

May 28, 2012 by  
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Front Squat 3×3 (65,75,85%) Then, 4 Rounds of: 15 Thrusters (95/65) 30 Double Unders 200m

WOD 5/1/12

April 30, 2012 by  
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Deadlift 3×3 Then AMRAP 6 MIN of the trio: 5x Deadlift 4x Front Squat 3x Push Press ***3 burpee penalty for putting bar down before completing the trio Rest 2 minutes 800m run or row

WOD 4/28/12

April 27, 2012 by  
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1 K Run Then 3 rounds of: 10 Front Squats 10 CTB 10 Push Press 500m Run or row

WOD 2/27/12

February 26, 2012 by  
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4 Rounds: 5 Power Cleans 7 Front Squats 12 TTB 400m Run

WOD 2/2/12

February 1, 2012 by  
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5 Rounds: 10 Front Squats 10 Dips 400m

WOD 1/12/12

January 11, 2012 by  
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Front Squat 1,1,1,1,1,1,1 Then:  2 rounds of: 800m 20 Thrusters

WOD 1/5/11

January 4, 2012 by  
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2 rounds: 25 Wallballs 20 Burpees 400m run then: Front Squat 3,3,3,3,3

WOD 12/19/11

December 18, 2011 by  
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“Broomstick Mile” 25 Back Squats 25 Front Squats 25 OHS 400m 25 Shoulder Presses 25 Push Presses 25 Push Jerks 400m 25 Deadlifts 50 Squat Cleans 400m 50 Snatches 400m

WOD 11/17/11

November 16, 2011 by  
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Front Squat 1,1,1,1,1,1,1 then: 1000m Row 21/15/9 Power Cleans/Barbell Push ups

WOD 11/10/11

November 9, 2011 by  
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AMRAP 15 minutes: 3 Front Squats 10 Pullups 20 Double Unders

WOD 10/31/11

October 30, 2011 by  
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“The Devil Made Me Do It” In teams of 3, complete the following: 100 Front Squats (75-80%) 150 Barbell Push ups 3000m run or row or combination 200 Box Jumps  

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