WOD 7/26/15

July 25, 2015 by  
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CrossFit Games 2010 “Double Pyramid Helen” 1200m Run 63 KBS 36 Pull ups 800m Run 42 KBS 24 Pull ups 400m 21 KBS 12 Pull ups

WOD 7/13/15

July 12, 2015 by  
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Push Press 3,3,3,2,2,1+ WOD: 21-18-15-12-9 TTB & KBS

WOD 7/4/15

July 3, 2015 by  
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9am CLASS ONLY! In Teams of 2, 1 Working at a time: 1776m Row or Run Then:  7 Rounds- 13 Burpees 13 Lunges 13 Pull ups 13 KBS Then:  50 HKTE

WOD 6/24/15

June 23, 2015 by  
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AMRAP 20 mins 200m Run 24 KBS 12 Pull ups 6 TTB

WOD 6/14/15

June 13, 2015 by  
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“Eva” 5 Rounds- 30 KBS 30 Pull ups

WOD 5/11/15

May 11, 2015 by  
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Push Press 5×5 (80%) WOD:  AMRAP 5 mins- 10x Burpee 15x KBS Rest 2 mins AMRAP 5 mins- 10x Burpee 15x KBS

WOD 4/29/15

April 28, 2015 by  
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Complete in teams of 2, Resting Partner Holds Plank: 4 Rounds- 800m Run or Row 30x KBS 60x Sit ups

WOD 4/16/15

April 15, 2015 by  
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AMRAP 15 minutes- 1x Muscle Up 5x KBS 9x Sit up

WOD 4/2/15

April 1, 2015 by  
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Part 1:  Deadlift 5,4,3,2,1 Part 2: 50 Calorie Row 50 Box Jumps 50 KBS 50 Hollow Rocks

WOD 3/3/15

March 2, 2015 by  
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Back Squat 5×5 (@75%) WOD:  3 Rounds- 600m 21x KBS 12x TTB

WOD 1/25/15

January 24, 2015 by  
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3x[ 5x Shoulder to Overhead, 15x KBS] 600m 2x[ 5x Shoulder to Overhead, 15x KBS] 600m 1x[5x Shoulder to Overhead, 15x KBS]

WOD 1/11/15

January 10, 2015 by  
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Part 1:  OTM 11 mins- 1x MU Part 2:  8 Rounds- 5-10 Ring Rows rest 20 sec Part 3:  AMRAP 12 mins- 5x KBS 5x HSPU Driveway Sprint

WOD 12/9/14

December 8, 2014 by  
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Front Rack Walking Lunge 5,5,5 (each leg) WOD:  AMRAP 14 mins- 3x Power Clean 3x KBS 6x TTB

WOD 11/23/14

November 21, 2014 by  
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3 Rounds of Max unbroken reps- Wallballs KBS TTB Rep count determines rest time between movements

WOD 11/12/14

November 11, 2014 by  
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Part 1:  OTM 10 mins- 1x Power Snatch 1x Hang Power Snatch Part 2:  AMRAP 10 mins- 7x KBS 200m Run

WOD 11/5/14

November 4, 2014 by  
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50x KBS 40x Box Jump 30x Hand Release Push Up 20x TTB 10x Muscle Up 20x TTB 30x Hand Release Push Up 40x Box Jump 50x KBS

WOD 11/1/14

October 31, 2014 by  
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8 Rounds- 10x KBS 10x Goblet Squats 10x Dead Animal Crunch 8am ONLY at Library Park!

WOD 9/25/14

September 24, 2014 by  
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Front Squats 3,3,3,3,3,3,3 WOD:  4 ROUNDS- 25x KBS 50x DU

WOD 9/16/14

September 15, 2014 by  
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Deadlift 2,2,2,2,1,1,1 WOD:  7 ROUNDS- 5x Burpee 7x Pull up 9x KBS

WOD 9/8/14

September 7, 2014 by  
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Deadlift 3,3,3,3,3 WOD: 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

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