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WOD 11/17/11

November 16, 2011 by  
Filed under Workouts

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  
Filed under Workouts

AMRAP 15 minutes: 3 Front Squats 10 Pullups 20 Double Unders

WOD 10/31/11

October 30, 2011 by  
Filed under Workouts

“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  

WOD 10/17/11

October 16, 2011 by  
Filed under Workouts

AMRAP 10 minutes: 75 Double Unders 50 Box Jumps (24/20) 25 Shoulder to Overhead (105/70) Then:  5×5 Front Squat

WOD 9/28/11

September 27, 2011 by  
Filed under Workouts

30x Squat Snatch Then 5 sets of: 1 Squat Clean 2 Front Squats

WOD 9/1/11

August 31, 2011 by  
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5 Power Cleans on the minute.  Finish remainder of the minute with burpees.  Continue until you reach 100 burpees. 5 Front Squats on the minute.  Finish remainder of the minute with double unders.  Continue until you reach 250 double unders. Courtesy of our friends at Desert CrossFit!

WOD 8/29/11

August 28, 2011 by  
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10,9,8,7,6,5,4,3,2,1 Deadlift Hang Power Clean Front Squat Push Jerk

WOD 8/24/11

August 23, 2011 by  
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5 rounds: 200m run 10 Front Squats 10 TTB then: 2 Squat Cleans on the minute/10 minutes

WOD 7/19/11

July 18, 2011 by  
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Front Squat 1-10-1-20-1-30

WOD 7/6/11

July 5, 2011 by  
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6 sets:  2 Squat Cleans Then:  3 rounds of- 12 Front Squats 15 Pull ups 400m Run

WOD 5/17/11

May 16, 2011 by  
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400m Run 30 Front Squats 30 Pullups 30 Box Jumps 400m Run

WOD 4/25/11

April 24, 2011 by  
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5 Rounds: 5x Power Clean 10x Front Squat 5x Push Jerk 10x Push ups

WOD 3/28/11

March 27, 2011 by  
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6 rounds: 5 HSPU 7 Front Squats 20 Double Unders 200m Run

WOD 3/9/2011

March 8, 2011 by  
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7 Rounds 7 Front Squat 7 Toes to Bar 7 Box Jumps

WOD 1/17/11

January 16, 2011 by  
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5 sets of: 1 Clean and Jerk 1 Snatch Then, 4 sets of: 3x Front Squats

WOD 1/10/11

January 9, 2011 by  
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5 sets of: 3x Front Squat 3x Press 3x  Jerk then: 3 minutes max double unders rest 3 minutes 500m row or run

WOD 12/13/10

December 12, 2010 by  
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3×5 Power Clean 3×5 Front Squat then:  3 Rounds of- 5x Push jerk 7x dips 9x Jumping Squats 200m run

WOD 12/7/10

December 6, 2010 by  
Filed under Workouts

3 sets of 5 Front Squats 3 sets of 5 Clean Pulls Then 3 rounds of: 500m row 7 Power Cleans 10 Pullups

WOD 11/1/10

October 31, 2010 by  
Filed under Workouts

“Broomstick Mile” 25 Back Squat 25 Front Squat 25 OHS 400m Run 25 Press 25 Push Press 25 Push Jerk 400m Run 25 Deadlifts 50 Squat Cleans 400m Run 50 Hang Power Snatches 400m Run

WOD 10/11/2010

October 10, 2010 by  
Filed under Workouts

5 sets: 3x Front Squat rest 60 sec 10x Toes to Bar rest 60 Then  3 Rounds: 6x Hang Squat Clean 12x Box Jump 400m Run

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