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WOD 9/21/13

September 20, 2013 by  
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3 Rounds: 800m 30x KBS 15x TTB

WOD 8/31/13

August 30, 2013 by  
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3 ROUNDS: 800m Run 15x TTB 30x KBS

WOD 8/17/13

August 16, 2013 by  
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In teams of 2, 1 partner working at a time: 5 Rounds: 30x KBS 30x Burpee 30x Sit up 400m Run

WOD 8/5/13

August 4, 2013 by  
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“Chuckles” AMRAP 5 mins: 15x KBS 15x Sit up rest 2 minutes AMRAP 4 mins: Max rep double unders rest 2 minutes AMRAP 5 mins: 10x Plate Burpees 12x Overhead Walking Lunges

WOD 7/20/13

July 19, 2013 by  
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5 Rounds: 5x KBDL 10x KBSDHP 15x KBS 300m run

WOD 7/6/13

July 5, 2013 by  
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10,9,8…1 HSPU KBS Sit ups (Double the count) 200m Run after Odd sets

WOD 6/20/13

June 19, 2013 by  
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Deadlift 5×5 WOD:  AMRAP 15 20x Box Jump 15x KBS 10x Dip

WOD 6/15/13

June 14, 2013 by  
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“DOUBLE TROUBLE” (Teams of 2, 1 works at a time) “Karen” 150 Wallballs “Claudia” 5 Rounds of- 20x KBS 400m

WOD 6/4/13

June 3, 2013 by  
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Front Squat 5,5,3,3,3 Then:  3 Rounds- 40x Sit up 30x Double Under 20x KBS 10x Pull up

WOD 6/1/13

May 31, 2013 by  
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“The Devil Wears Nanos” (in teams of 2) 8x 200m (off partner holds plank while other partner runs) 100x KBS 200x Air Squat 100 Lateral Hurdle Jumps 200x Air Squat 100x KBS 8x 200m 35 Minute time cap REMINDER!! 8AM CLASS ONLY!

WOD 5/13/13

May 12, 2013 by  
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“Helen” 3 Rounds- 400m run 21x KBS (53/35) 12x Pull ups

WOD 5/7/13

May 6, 2013 by  
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Part 1: Back Squat  1,1,1,1,1,1,1 Part 2:  AMRAP 12 minutes: 5x HSPU 7x TTB 9x KBS 11x Hollow Rock

WOD 5/4/13

May 3, 2013 by  
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40 KBS 400m 40 TTB 400m 40 Sit ups 400m 40 Push Ups 400m 40 KBS

WOD 4/17/13

April 16, 2013 by  
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In teams of 2, 1 working at a time & 3 burpees at each exchange: 5 Rounds: 800m run 30 KBS 30 Pull ups

WOD 4/4/13

April 3, 2013 by  
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50x KBS 40x Overhead Walking Lunges 30x Box Jumps 20x Pull ups 800m Run or Row 20x Pull ups 30x Box Jumps 40x Overhead Walking Lunges 50x KBS

WOD 3/25/13

March 24, 2013 by  
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5 ROUNDS: 10x Push Press 20x KBS 30x Sit up 400m

WOD 3/16/13

March 15, 2013 by  
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1 Mile Run or Row 50 KBS, 25 Push ups 800m run or Row 40 KBS, 20 Push Ups 400m Run or Row 30 KBS, 15 Push Ups

WOD 3/4/13

March 3, 2013 by  
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2 ROUNDS: 800m Run 50 KBS 400m Run 50 Sit ups

WOD 2/21/13

February 20, 2013 by  
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Part 1: 18,15,12,9,6,3 Push Press, Box Jump Rest 2 minutes Part 2: 10,9,8…1 KBS, Burpee

WOD 2/9/13

February 8, 2013 by  
Filed under Workouts

4 rounds: 30 KBS 10 TTB 400m

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