WOD 12/29/15

December 28, 2015 by  
Filed under Workouts

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

WOD 9/2/15

September 1, 2015 by  
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Part 1:  OTM 12 minutes: 1x Power Clean, 1x Power Clean+ 2x Jerk Part 2:  6 Rounds: 5-10 Perfect Push Ups rest 20 sec

WOD 8/24/15

August 23, 2015 by  
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Every 3 Minutes on the minute (4 sets): 10x Push Jerk WOD:  AMRAP 15 Minutes: 3x MU 9x Hollow Rock 27x Sit Up

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 8/4/15

August 3, 2015 by  
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Jerk 10,5,3,1,1,1,3,5,10 WOD:  AMRAP 10 mins 3x Muscle Up 10x Box Jumps

WOD 8/30/15

July 29, 2015 by  
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AMRAP 15 minutes: Max Rep Push Jerk (145/100) 200m Run

WOD 7/20/15

July 19, 2015 by  
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2007 CrossFit Games 1000m Row Then 5 Rounds- 25 Pull ups 7 Push Jerks (135/95)

WOD 7/14/15

July 13, 2015 by  
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21x Pistols 15x Power Clean and Jerk 9x Muscle Up REST 5 MINS 21x HSPU 15x Power Snatch 9x Muscle Up

WOD 7/2/15

July 1, 2015 by  
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Clean 2,2,2,2,2,2 WOD:  3 ROUNDS- 10x Jerk 400m Run

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