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WOD 6/1/13

May 31, 2013 by  
Filed under Workouts

“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  
Filed under Workouts

“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  
Filed under Workouts

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  
Filed under Workouts

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  
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4 rounds: 30 KBS 10 TTB 400m

WOD 1/24/13

January 23, 2013 by  
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“Baloney Hats” 2x[ 30 KBS, 25 Wallballs, 20 Sit ups] 800m run or row 2x [30 KBS, 25 Wallballs, 20 Sit ups]

WOD 1/12/13

January 11, 2013 by  
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Cash in:  50 KBS Then, 20 Rounds of- 1 Shoulder Press 3 Pistols 5 Sit ups Cash out:  50 KBS

WOD 12/29/12

December 28, 2012 by  
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“Fat Helen” 5 Rounds of- 400m Run 21 KBS 12 Pull ups

WOD 12/10/12

December 9, 2012 by  
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Part 1:   On the minute 8 minutes: 2x Cluster (Squat Clean/thruster) Rest 3 minutes Part 2:  AMRAP 10 minutes: 10x KBS 20x Double Unders

WOD 12/1/12

November 30, 2012 by  
Filed under Workouts

5 Rounds: 8 KBS 8 Dips 8 Box Jumps 800m run 5 Rounds: 8 KBS 8 Dips 8 Box Jumps

WOD 11/17/12

November 16, 2012 by  
Filed under Workouts

800m Run 50 KBS 200m run 15 Dips 200m Run 15 Dips 20m Run 50 KBS 800m Run

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 10/20/12

October 19, 2012 by  
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“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

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