WOD 4/21/16

April 20, 2016 by  
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Jerk 5×5 Then:  5 Rounds- 5x Muscle Up/200m Run Metcon Only: AMRAP 20 mins- 5x Push Jerk 7x Dips 12x Leg Lifts 200m Run

WOD 4/12/16

April 11, 2016 by  
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5 Rounds: 400m Run 15x DB Push Jerk

WOD 3/14/16

March 13, 2016 by  
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Jerk 3,3,3,3,3,3 Then:  3 Rounds- 10x Pistols 10x Dips 20x DU 200m Metcon Only Option: 6 Rounds- 10x Jerk 10x Pistol 10x Dip 20x DU 200m

WOD 2/23/16

February 22, 2016 by  
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1600m Run or Row 20x Press 800m Run or Row 25x Push Press 400m Run or Row 30x Push Jerk

WOD 2/20/16

February 19, 2016 by  
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AMRAP 20 mins: 5x Pull ups 10x DB Push Jerk 15x Air Squat

WOD 2/9/16

February 9, 2016 by  
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9x Muscle Up 21x Jerk 7x MU 15x Jerk 5x MU 9x Jerk Cash out:  Tabata Hollow

WOD 2/3/16

February 2, 2016 by  
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Jerk 5×5 (80%) Then:  AMRAP 10 mins- 5x Press 10x Pull ups 15x Box Jump METCON ONLY OPTION: 5 Rounds- 5x Press 5x Jerk 10x Pull ups 20x Box Jump 300m Row

WOD 1/10/16

January 9, 2016 by  
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50, 40, 30, 20, 10 DU’s and Sit ups 7x Jerk after each set

WOD 12/29/15

December 28, 2015 by  
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Jerk 3,3,3,3,3 (80%) Then-  AMRAP 10 mins: Driveway Sprint/3 Hand Release Push Ups DW Sprint/ 6 HRPU DW Sprint/ 9 HRPU Continuing climbing, increasing by 3’s

WOD 12/24/15

December 23, 2015 by  
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12 Days of Christmas 1(oo)m Run 2 Muscle Ups 3 Jerks 4 Front Squats 5 Power Cleans 6 TTB 7 Burpees 8 Lunges 9 Pull ups 10 Wallballs 11 Hollow Rocks 12(oo)m Row or Run

WOD 12/20/15

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

WOD 12/8/15

December 7, 2015 by  
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10,9,8…1 Clean and Jerk 10x Pull ups After Evens 200m Run or 250m Row after Odds

WOD 11/25/15

November 24, 2015 by  
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“The Broomstick Mile”

WOD 11/18/15

November 17, 2015 by  
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6 Rounds: 3x Hang Power Cleans and Push Press 6x Power Cleans and Jerk 12x Box Jump

WOD 10/27/15

October 26, 2015 by  
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5x Clean and Jerk 25x Box Jump 5x Front Squat 4x Clean and Jerk 20x Box Jump 4x Front Squat 3x Clean and Jerk 15x Box Jump 3x Front Squat 2x Clean and Jerk 10x Box Jump 2x Front Squat 1x Clean and Jerk 5x Box Jump 1x Front Squat

WOD 10/19/15

October 18, 2015 by  
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Jerk 3,3,3,2,2,1 AMRAP 5 mins: 5x Push Press 7x Pull ups REST 3 MINS AMRAP 5 mins: 4x Broad Jumps 6x Power Clean

WOD 10/12/15

October 11, 2015 by  
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Jerk 3,3,3,3,3 WOD:  10,8,6,4,2 Shoulder Press 50x DU After each set

WOD 10/6/15

October 5, 2015 by  
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Jerk 5×5 WOD:  AMRAP 15 minutes- 5x Pull ups 10x Push Ups 15x Box Jumps

WOD 9/22/15

September 21, 2015 by  
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5 Rounds- 1x Power Clean + Max Reps Jerk Rest 1 minute Increase Load each round

WOD 9/16/15

September 15, 2015 by  
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AMRAP 20 minutes: 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk

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