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 1/20/16

January 19, 2016 by  
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7 Rounds: 7x HSPU 7x Thruster 7x Knees to Elbow 7x Deadlift 7x Dips 7x KBS 7x Pull ups

WOD 1/7/16

January 6, 2016 by  
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Cash In:  1000m Row 10,9,8…1 HSPU 10x Leg Lifts after each set Cash Out:  2 minutes Plank

WOD 1/3/16

January 2, 2016 by  
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AMRAP 25 minutes: 1x Rope Climb 300m Run 20x Pistols 10x HSPU

WOD 12/20/15

December 19, 2015 by  
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6 Rounds: 5x HSPU 10x Clean and Jerk 15x Wallballs

WOD 12/3/15

December 2, 2015 by  
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AMRAP 15 minutes: 5x Deficit HSPU 10x Deadlift 15x Box Jump

WOD 11/11/15

November 10, 2015 by  
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“Moore” AMRAP 20 minutes: 1 Rope Climb 400m Run Max Rep HSPU

WOD 11/5/15

November 4, 2015 by  
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5 Rounds: 7x Deadlift 30x Air Squat 7x HSPU

WOD 11/1/15

November 1, 2015 by  
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AMRAP 15 Minutes: 10x HSPU 400m REST 2 MINS AMRAP 10 Minutes: 10x Leg Lifts 200m

WOD 10/20/15

October 19, 2015 by  
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Deadlift 3,3,3,2,2,1 WOD:  5 Rounds- 10x KBS Driveway Sprint 5x HSPU

WOD 10/11/15

October 10, 2015 by  
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6 Rounds- 10x HSPU 20x Leg Lifts 1x Low Sled Push

WOD 9/30/15

September 29, 2015 by  
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AMRAP 15 minutes: 15x KBS 10x Leg Lifts 5x HSPU

WOD 9/27/15

September 26, 2015 by  
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400m Run 3 Rounds: 200m Overhead Medball Carry 20x Box Jump 20x HSPU 400m Run

WOD 9/3/15

September 2, 2015 by  
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AMRAP 10 minutes: 5x Deadlift 7x HSPU

WOD 8/25/15

August 24, 2015 by  
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1 Mile Run or Row 5 Rounds of: 10x KBS 10x Box Jump 10x KBS 10x HSPU 1 Mile Run or Row

WOD 8/20/15

August 19, 2015 by  
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Jerk 3,3,3,3,3,3 WOD: 20 Box Jumps/ 10 Deficit HSPU 18 Box Jumps/ 9 Deficit HSPU 16 Box Jumps/ 8 Deficit HSPU 14 Box Jumps/ 7 Deficit HSPU 12 Box Jumps/ 6 Deficit HSPU 10 Box Jumps/ 5 Deficit HSPU

WOD 8/6/15

August 5, 2015 by  
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4 Rounds- 400m Run or 500m Row 21x KBS 12x HSPU

WOD 7/27/15

July 26, 2015 by  
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Back Squat 10,5,3,1,1,1,3,5,10 WOD:  AMRAP 7 5x HSPU 20x DU

WOD 7/23/15

July 22, 2015 by  
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“The Cinco 2 (CrossFit Games 2013) 3 Rounds- 5x MU 5x Deficit HSPU 90′ Overhead Walking Lunge (160/100)

WOD 7/7/15

July 6, 2015 by  
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Push Press 3,3,3,3,3 WOD:  AMRAP 10 mins 1,2,3,4… Power Clean & HSPU

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