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WOD 10/27/14

October 26, 2014 by  
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Jerk 3,3,3,2,2,1,1+ WOD:  5 ROUNDS 5x Strict Press 10x Hollow Rocks 200m Run

WOD 10/23/14

October 22, 2014 by  
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Jerk 3,3,3,3,3 WOD: 3x [5x Press, 7x Pull ups] 800m Run or Row 3x [5x Press, 7x Pull ups]

WOD 10/14/14

October 13, 2014 by  
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Jerk 5×5 WOD:  5 ROUNDS- 5x Clean and Jerk (135/95) 25x Double Unders

WOD 9/23/14

September 22, 2014 by  
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Press 3,3,3,3,3,3,3 WOD:  AMRAP 10 mins 5x Jerk 7x TTB 9x Box Jump

WOD 9/9/14

September 8, 2014 by  
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Push Press 3,3,3,3,3 WOD:  3 ROUNDS- 400m Run 10x TTB 10x Clean and Jerk

WOD 8/3/14

August 2, 2014 by  
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15x Clean and Jerk 1 Mile Run 4x Prowler Push 800m Run 15x Clean and Jerk

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 7/7/14

July 7, 2014 by  
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Jerk 5×5 WOD:  AMRAP 12 MINUTES: 7x Hang Power Clean 5x Thruster Driveway Sprint

WOD 6/17/14

June 16, 2014 by  
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Push Press 3,3,3,3,3 WOD:  10,8,6,4,2 Clean and Jerk 50x Double Unders after each set

WOD 5/6/14

May 5, 2014 by  
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Part 1:  Build up to a heavy clean and jerk Part 2:  AMRAP 10: 5,10, 15, 20, 25… Wallballs 5x Hang Power Clean each stoppage

WOD 4/7/14

April 6, 2014 by  
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Clean and Jerk 2+1 WOD:  AMRAP 10 mins: 5x Pull ups 10x Push Ups 15x Squats

WOD 4/1/14

March 31, 2014 by  
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Abbate 1 Mile Run 21x Clean and Jerk (155/105) 800m Run 21x Clean and Jerk 1 Mile Run

WOD 3/25/14

March 24, 2014 by  
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Jerk 5,5,3,3,3,1,1,1,1 WOD:  (in teams of 2) 50x Pull ups 400m 21x Thrusters 800m 21x Thrusters 400m 50x Pull ups

WOD 1/23/14

January 22, 2014 by  
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Part 1: 7 Sets: 2x Clean, 1x Jerk Part 2:  21-15-9 Hang Squat Clean Pull ups

WOD 12/26/13

December 25, 2013 by  
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AMRAP 15 mins: 10x Clean and Jerk 30x Double Unders REST 3 MINUTES 1000m Run or Row

WOD 11/19/13

November 18, 2013 by  
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Jerk 3,3,3,2,2,1,1 WOD:  AMRAP 15 mins: 7x Shoulder to Overhead 7x Plate Burpee 14x Sit ups

WOD 11/13/13

November 12, 2013 by  
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Jerk 3,3,3,3,3 WOD:  AMRAP 10 minutes 5x Deadlift 4x Hang Power Clean 3x Shoulder to Overhead

WOD 11/5/13

November 4, 2013 by  
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Jerk 5×5 WOD: 10, 9, 8…1 Jerk, Pull ups Run after evens

WOD 10/2/13

October 1, 2013 by  
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“Double Crosser” 10,9,8…1  Jerk 1,2,3…10  Burpee 200m Run After even burpees

WOD 9/23/13

September 22, 2013 by  
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Jerk 1,1,1,1,1,1,1 WOD:  4 Rounds 8x Hang Power Clean 8x Front Rack Lunge (each leg) 200m Run

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