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WOD 4/1/15

March 31, 2015 by  
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Part 1:  Jerk 5,4,3,2,1 Part 2:  4 Rounds- 15x HSPU 400m

WOD 3/21/15

March 20, 2015 by  
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CrossFit Open WOD 15.4

WOD 3/8/15

March 7, 2015 by  
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1 Mile Run 21-15-9 Wallballs & HSPU 800m run

WOD 2/23/15

February 22, 2015 by  
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Back Squat 5,4,3,2,1 WOD: 21 DL/7 HSPU 15 DL/5 HSPU 9 DL/3 HSPU 15 DL/5 HSPU 21 DL/7 HSPU

WOD 2/15/15

February 14, 2015 by  
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Part 1:  OTM 10 mins- 1x Power Snatch 1x Hang Power Snatch 1x OHS WOD:  AMRAP 18 mins 3x HSPU 4x Deadlift 30x DU

WOD 1/19/15

January 18, 2015 by  
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Part 1:  OTM 10 mins- 3-5 HSPU WOD:  4 ROUNDS- 15x OHS (95/65) 400m

WOD 11/24/14

November 23, 2014 by  
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Push Press 3,3,3,2,2,1,1+ WOD: 10,9,8,7,6,5,4,3,2,1 Evens= HSPU Odds= CTB Pull ups Driveway sprint after each rep set

WOD 11/13/14

November 12, 2014 by  
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OHS 5×5 WOD:  4 rounds- 10x HSPU 400m Run

WOD 10/2/14

October 1, 2014 by  
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Press 3,3,3,2,2,1,1+ WOD: 10,9,8…1 HSPU, Hollow Rocks 200m Run after evens

WOD 9/18/14

September 17, 2014 by  
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Back Squat 2,2,2,2,1,1,+ WOD:  AMRAP 10 minutes 3x HSPU 6x Thrusters 9x TTB

WOD 9/8/14

September 7, 2014 by  
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Deadlift 3,3,3,3,3 WOD: 21 KBS/7 HSPU 18 KBS/ 6 HSPU 15 KBS/5 HSPU 12 KBS/4 HSPU 9 KBS/3 HSPU 6 KBS/2 HSPU 3 KBS/1 HSPU

WOD 8/30/14

August 29, 2014 by  
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AMRAP 20 minutes: 5x HSPU 10x KBS 15x DU

WOD 7/21/14

July 20, 2014 by  
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Jerk 3,3,3,2,2,1 WOD: 3 minutes accumulated HS Hold 100 Air Squats 50 Handstand Walk Steps 100 Air Squats 30x HSPU

WOD 7/17/14

July 16, 2014 by  
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15 Rounds: 6x Wallballs 4x HSPU 2x Power Clean

WOD 7/12/14

July 11, 2014 by  
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OTM 15 minutes: Minute 1:  Max Rep Wallballs Minute 2:  45 sec plank Minute 3:  7x HSPU Repeat pattern for remainder of time Cash out:  1 Mile Run or Row

WOD 5/5/14

May 4, 2014 by  
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21, 15, 9, 6, 3 Strict HSPU Front Squat (195/135) Burpees

WOD 4/2/14

April 1, 2014 by  
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Complete in teams of 2, 1 working at a time: 10 Rounds: 3x HSPU 6x Deadlift 12x Pull ups 24x DU’s

WOD 3/24/14

March 23, 2014 by  
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PART 1:  AMRAP 7- 7x Deadlift, 7x HSPU REST 2 MINUTES PART 2:  AMRAP 5- 7x Barbell Burpees, 7x Hollow Rocks

WOD 3/13/14

March 12, 2014 by  
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4 Rounds: 15x Burpee Box Jump 10x HSPU 400m Run

WOD 3/5/14

March 4, 2014 by  
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AMRAP 20 minutes: 5x HSPU 7x Pull ups 9x Hollow Rocks 11x Box Jumps

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