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WOD 4/10/13

April 9, 2013 by  
Filed under Workouts

Part 1:  Deadlift 5,4,3,2,1 Part 2:  2 Rounds- 600m Run or Row 12x Bodyweight Deadlift 21x Box Jump 12x HSPU

WOD 3/11/13

March 10, 2013 by  
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2 ROUNDS: 200m Run 15x HSPU or 15′ HS Walk 400m 50 Sit ups 200m 15x Thrusters

WOD 2/28/13

February 27, 2013 by  
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5x Deadlift/15x Box jump 4x Deadlift/12x Box Jump 3x Deadlift/9x Box Jump 2x Deadlift/6x Box Jump 1x Deadlift/3x Box Jump REST 2 MINUTES 10x HSPU 2x Shuttle Run 8x HSPU 4x Shuttle Run 6x HSPU 6x Shuttle Run 4x HSPU 8x Shuttle Run 2x HSPU

WOD 2/7/13

February 6, 2013 by  
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Cash in:  400m run/15x HSPU 5 Rounds- 5x Power Snatch 30x Double Under Cash out:  15x HSPU/400m run

WOD 1/19/13

January 18, 2013 by  
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400m Run 4x[7 HSPU, 14 Box Jump] 800m Run 4x [7 HSPU, 14 Box Jump] 400m Run

WOD 1/10/13

January 9, 2013 by  
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Deadlift 5×5 (at 80%) Then:   10 HSPU/20 Box Jumps 9 HSPU/18 Box Jumps 8 HSPU/16 Box Jumps continue until 1 HSPU/2 Box Jumps

WOD 1/2/13

January 1, 2013 by  
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3 Rounds: Block Loop 3x[7 dips, 11 HSPU, 15 Box Jumps]

WOD 12/26/12

December 25, 2012 by  
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Part 1: 3 Rounds- 8x Deadlift (275/185) 8x HSPU Rest  1 minute Part 2: 3 Rounds- 6 Power Cleans (185/135) 6 HSPU Rest 1 minute Part 3: 3 Rounds- 4x Hang Cluster (squat clean thruster) 135/95 4x HSPU

WOD 12/18/12

December 17, 2012 by  
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“Spidey Skills” 400m Run 18 HSPU/18 TTB 400m Run 15 HSPU/15 TTB 200m Run 12 HSPU/ 12 TTB 200m Run 9 HSPU/ 9 TTB 200m 6 HSPU/ 6 TTB 400m 3 HSPU/ 3 TTB 400m Run  

WOD 12/13/12

December 12, 2012 by  
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5 Rounds: 7x Deadlift (275/185) 30x Squats 7x HSPU

WOD 12/06/12

December 5, 2012 by  
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400m Run 4x[ 5 HSPU, 10 Pistols, 15 Sit ups] 400m Run 4x [5 Dips, 10 Pull ups, 15 Sit ups] 400m Run

WOD 11/13/12

November 12, 2012 by  
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3 Sets of 5 xDeadlift then:  3  Rounds: 200m 10x Handstand Push up 30 Box Jumps

WOD 11/8/12

November 7, 2012 by  
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21-15-9 Deadlift, HSPU, Ring Row 400m Run after each trio

WOD 10/29/12

October 28, 2012 by  
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Jerk 5,4,3,2,1 Then: 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 ***100m run after each set

WOD 10/26/12

October 27, 2012 by  
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300m Run 7 Rounds of: 7x HSPU 14x Double Under 7x DB Snatch (ea. arm) 14x Air Squat 300m Run

WOD 9/10/12

September 9, 2012 by  
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AMRAP  12 Minutes: 5x Deadlift (85-90%) 5 HSPU Driveway Run

WOD 7/23/12

July 22, 2012 by  
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Push Jerk 3×3 Then: “Simple Sugar” 15,12,9,6,3 HSPU 300m Run in between each set

WOD 7/18/12

July 17, 2012 by  
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800m Run or Row 10 HSPU 20 KBS 30 TTB 40 Overhead Walking Lunges (45/25) 400m Run or Row 40 Overhead Walking Lunges 30 TTB 20 KBS 10 HSPU 800m Run or Row

WOD 6/25/12

June 24, 2012 by  
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Deadlift 3×3 Then: 400m Run or Row 50 Air Squats 10 Box Jumps 5 HSPU 40 Air Squats 10 Box Jumps 5 HSPU 30 Air Squats 10 Box Jumps 5 HSPU 400m Run or Row

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

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