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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

WOD 12/8/12

December 7, 2012 by  
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On the Minute for 20 Minutes: Odd Minutes-[3 Jerks, 2 Push Press, 1 Press] Even Minutes- 2x Driveway Sprint

WOD 12/4/12

December 3, 2012 by  
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Part 1:  4 Rounds- 5x Deadlift (70%) 10x TTB 200m run Rest 3 minutes Part 2: 5,4,3,2,1 Jerk (80%) 20 Lateral Hurdle Jumps after each set

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 10/22/12

October 21, 2012 by  
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3×3 Jerk Then AMRAP 15 min.: 800m run 3 Pull ups/ 3 Overhead Squats 6 Pull ups/ 6 OHS 9 Pull ups/ 9 OHS, etc…

WOD 10/16/12

October 15, 2012 by  
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Part 1: 2 Rounds of- 20 Hand Release Push ups 15 Box Jumps Rest 1 minute Part 2: 30 TTB 30 Clean and Jerks (105/75)

WOD 10/4/12

October 3, 2012 by  
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3 minute max wall balls Then with the clock still running: 2 Clean and Jerk (90%) On the minute, 5 minutes Then finish remaining wallballs to complete 150 reps

WOD 9/17/12

September 16, 2012 by  
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Jerk 5,4,3,2,1 Then- 3 Rounds of: 400m Run 15 Push Press (75/55)

WOD 8/2/12

August 1, 2012 by  
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Jerk 5,3,1 Then:  15, 12, 9, 6, 3 Jerk 50 Double Unders after each set

WOD 7/16/12

July 15, 2012 by  
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3×5 Jerk Then: “Jumpy Grace” 20 Box Jumps 10 Clean and Jerks (135/95) 20 Box Jumps 10 Clean and Jerks 20 Box Jumps 10 Clean and Jerks

WOD 6/14/12

June 13, 2012 by  
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Part 1- AMRAP 10 minutes: 5Barbell push ups 5 Clean and Jerks (135/95) Then: 50,40,30,20,10 Double Unders Sit ups  

WOD 4/23/12

April 22, 2012 by  
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Back Squat–3 sets of 5 Then: 50 Double Unders/5 Clean and Jerk 40 Du/4 C&J 30 Du/3 C&J 20 DU/2 C&J 10 DU/1 C&J

WOD 4/3/12

April 2, 2012 by  
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2 Clean and Jerk (push press ok) on the minute for 8 minutes Then:  AMRAP 12 MINUTES: 12 Pull ups 24 KBS 48 Sit ups

WOD 11/12/11

November 11, 2011 by  
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3 Rounds: 15 x OHS 15x Pullups 15x Push Press 15x KTE 15x Hang Power Clean 15x Back Extension 200m

WOD 10/24/11

October 23, 2011 by  
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10,9,8…1 HSPU Sit ups 200m run after even rounds then 5×3 Deadlift

WOD 9/24/11

September 23, 2011 by  
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3 Rounds: 7x Clean and Jerk 20x Barbell Lunge 400m

WOD 9/14/11

September 13, 2011 by  
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3 rounds of the following complex: Deadlift, barbell row, hang power clean, push press (7x through completes a round) 25 double unders after each round Then:  1,1,1,1,1 Clean and Jerk

WOD 5/26/11

May 25, 2011 by  
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6 sets:  2 Squat Clean & Jerk Then: AMRAP 12 minutes: 6 Power Cleans 12 Push ups 150m Run

WOD 2/2/11

February 2, 2011 by  
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1000m Row Then  5 rounds of: 7 Power Clean and Jerk 25 Air Squats

WOD 1/16/11

January 25, 2011 by  
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5 sets of: 3x Jerk rest 60 sec 10x Ring dips rest 60 sec Then: 1/2 5K Loop

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