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WOD 10/29/12

October 28, 2012 by  
Filed under Workouts

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 10/20/12

October 19, 2012 by  
Filed under Workouts

“Helen” 3 Rounds of- 400m Run 21 KBS 12 Pull ups

WOD 10/11/12

October 11, 2012 by  
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400m Run 20 KBS Driveway Sprint 15 KBS Driveway Sprint 10 KBS 30 Pullups 10 KBS Driveway Sprint 15 KBS Driveway Sprint 20 KBS 400m Run

WOD 8/29/12

August 28, 2012 by  
Filed under Workouts

Deadlift 5,3,1 Then- AMRAP 15 minutes: 10 KBS 10 Box Jumps 10 Dips

WOD 8/6/12

August 5, 2012 by  
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1 Mile Run 3 Rounds of: 5 Box Jump Burpees 10 TTB 15 KBS 800m Run 2 Rounds of: 5 BJB 10 TTB 15 KBS 400m run 1 Round of: 5 BJB 10 TTB 15 KBS 200m Run

WOD 7/26/12

July 25, 2012 by  
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Back Squat 3×3 Then: 30,20,10 Wallballs Box Jumps KBS

WOD 7/18/12

July 17, 2012 by  
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800m Run or Row 10 HSPU 20 KBS 30 TTB 40 Overhead Walking Lunges (45/25) 400m Run or Row 40 Overhead Walking Lunges 30 TTB 20 KBS 10 HSPU 800m Run or Row

WOD 6/30/12

June 29, 2012 by  
Filed under Workouts

30 KBS/30 Double Unders/10 Dips 200m 25 KBS/25 Double Unders/10 Dips 200m 20 KBS/20 Double Unders/10 Dips 200m 15 KBS/15 Double Unders/10 Dips 200m 10 KBS/10 Double Unders/10 Dips 200m

WOD 6/11/12

June 10, 2012 by  
Filed under Workouts

“Two Timing Eva” In teams of 2, complete the following: 5 Rounds of- 800m Run 30 KBS 30 Pull ups One partner works at a time.  Team must do 3 burpees every time they switch.

WOD 6/6/12

June 5, 2012 by  
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“Helen” 3 Rounds of: 400m Run 21 KBS 12 Pull ups

WOD 5/8/12

May 7, 2012 by  
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4 rounds: 800m Run or Row 30 KBS 15 TTB

WOD 5/5/12

May 4, 2012 by  
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400m Run/35 KBS 3 Rounds of: 10 Pullups or 3 Muscle Ups 20 Wallballs 35 KBS/400m Run

WOD 4/18/12

April 17, 2012 by  
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“Boston Marathon” 2 Rounds for time: 26 TTB/200m 26 Dips/200m 26 KBS/200m 26 Walking Lunges/200m 26 Push ups/200m 26 Situps/200m 26 Squats/200m 26 Minute Time cap    

WOD 4/15/12

April 14, 2012 by  
Filed under Workouts

SUNDAY SERVICE Team WOD #1: 200 KBS, 100 Squat Cleans (65/95) While 1 partner chips away at reps, the other does a 200mm run and then returns & holds a plank until switching with their partner. WOD #2:  Tabata Style 5 Rounds of: Thrusters (55/75) Push ups Sit ups Row

WOD 4/9/12

April 8, 2012 by  
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Push Press 1,1,1,1,1,1,1 2 Rounds of: 5 HSPU 10 TTB 15 KBS 20 Box Jumps 25 Double Unders

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 3/15/12

March 14, 2012 by  
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8 Rounds: 8 HSPU 8 Box Jumps 8 KBS 8 Pull ups Driveway Sprint

WOD 3/8/12

March 7, 2012 by  
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In Teams of 2, 1 partner working at a time: 4x 250m row 75 KBS (53/35) 150 Double Unders 300m run with partner 150 Double Unders 75 KBS 4x 250m row

WOD 2/28/12

February 27, 2012 by  
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6 Rounds: 20 Box Jumps 20 KBS 200m

WOD 1/18/12

January 17, 2012 by  
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5 Rounds: 15 KBS 15 Power Cleans (95/65) 15 Box Jump

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