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

WOD 9/16/13

September 15, 2013 by  
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Jerk 3,3,3,3,3 WOD:  5 Rounds- 10x Thruster Driveway Sprint 15x Box Jump

WOD 9/12/13

September 11, 2013 by  
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Jerk 5×5 WOD:  AMRAP 15 mins: 3x Power Clean 3 Rounds of “Cindy” [5 Pull ups, 10 Push ups, 15 Squats]

WOD 8/21/13

August 20, 2013 by  
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In teams of 2, 1 partner working at a time: 1 mile Run 30x Power Clean and Shoulder to Overhead 800m Run 30x Power Clean and Shoulder to Overhead 1 Mile Run

WOD 7/30/13

July 29, 2013 by  
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Jerk 5,4,3,2,1 WOD:  AMRAP 15 Minutes 7x Push Jerk 14x Barbell Lunges 28x Double Unders

WOD 7/22/13

July 21, 2013 by  
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 Jerk 3,3,3,3,3 WOD:  3 Rounds 10x Power Clean and Jerk 20x Box Jump

WOD 7/16/13

July 15, 2013 by  
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Jerk 5×5 WOD: 400m 20x Press 50x DU 20x Push Press 50x DU 20x Push Jerk 400m

WOD 7/2/13

July 1, 2013 by  
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Push press 5,4,3,2,1 WOD:  ”Grannie” 50 DU/6x Power Clean and Jerk 40 DU/6x Power Clean and Jerk 30 DU/6x Power Clean and Jerk 20 DU/6x Power Clean and Jerk 10 DU/6x Power Clean and Jerk

WOD 5/28/13

May 27, 2013 by  
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Jerk 3,3,3,3,3 Then: 400m 4x[15x Box Jump, 7x Push Press] 200m

WOD 5/21/13

May 20, 2013 by  
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Push Jerk 5×5 Then:  ”Jerky Jackie” 1000m Run or Row 50x Push Jerk (75/45) 30x Pull ups

WOD 3/18/13

March 17, 2013 by  
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3x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 2x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 1x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row

WOD 2/25/13

February 24, 2013 by  
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4x[ 5x Push Jerk ,25x Double Under] 800m Run 4x[ 5x Push Jerk ,25x Double Under]

WOD 2/12/13

February 11, 2013 by  
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Jerk 1, 10, 1, 20, 1, 30

WOD 1/16/13

January 15, 2013 by  
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Part 1: 2x Clean, 1x Clean and Jerk (60,70,80,80,70%) Part 2: 800m Run or Row 10,8,6,4,2 Thruster CTB Pull ups 400m Run or Row

WOD 1/7/13

January 6, 2013 by  
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Part 1:  5×5 Jerk (80%) Part 2: 5x Jerk/10 CTB Pull ups 200m Run 4x Jerk/8 CTB Pull ups 200m Run 3x Jerk/6 CTB Pull ups 200m Run 2x Jerk/4 CTB Pull ups 200m run 1x Jerk/2 CTB Pull ups 200m Run

WOD 12/27/12

December 26, 2012 by  
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5 Rounds of- 50 Double Unders (100 singles) 7x Jerk (heavy) 200m

WOD 12/12/12

December 11, 2012 by  
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5,4,3,2,1 Jerk Then: 400m Run 50 Overhead Walking Lunges (45/25) 400m 40 OWL 400m 30 OWL

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