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WOD 8/2/14

August 1, 2014 by  
Filed under Workouts

3 Rounds- 30x Overhead Lunges 800m Run

WOD 6/21/14

June 20, 2014 by  
Filed under Workouts

In teams of 2-1 Partner runs 200 while the other completes reps of each movement, then switch. 100x Double Unders 90x Sit ups 80x KBS 70x Box Jumps 60x Push Press (95/65) 50x Overhead Walking Lunges (45/25) 40x Burpees 30x HSPU 20x Pistols 10x Squat Clean

WOD 6/14/14

June 13, 2014 by  
Filed under Workouts

1000m Row 4x Sled Pull 50x Walking Lunges 400m Run 50x Walking Lunges 2x Sled Pull 1000m Run

WOD 4/21/14

April 20, 2014 by  
Filed under Workouts

Deadlift 3,3,3,3,3 WOD: 21x Overhead Walking Lunge (45/25) 200m 21x TTB 200m 15x OWL 200m 15x TTB 200m 9x OWL 200m 9x TTB 200m

WOD 2/1/14

January 31, 2014 by  
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400m Run 2 Rounds- 30x KBS 30x Push Ups 30x Walking Lunges 30x Pull ups 30x Wallballs 30x Double Unders 400m Run

WOD 11/9/13

November 8, 2013 by  
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800m Run or Row 6 Rounds [5x Strict Press, 10x Barbell Lunge, 20x Sit up] 800m Run or Row

WOD 9/23/13

September 22, 2013 by  
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Jerk 1,1,1,1,1,1,1 WOD:  4 Rounds 8x Hang Power Clean 8x Front Rack Lunge (each leg) 200m Run

WOD 9/5/13

September 4, 2013 by  
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AMRAP  20 minutes: 6x Pull up 8x Medball Clean 10x Overhead Walking Lunges Shuttle 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 7/30/13

July 29, 2013 by  
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Jerk 5,4,3,2,1 WOD:  AMRAP 15 Minutes 7x Push Jerk 14x Barbell Lunges 28x Double Unders

WOD 4/27/13

April 26, 2013 by  
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40x Overhead Walking Lunges (OWL) 200m 10x Dips 1x Sled Pull or Prowler Push 30x OWL 200m 10x Dips 1x Sled Pull or Prowler Push 20x OWL 200m 10x Dips 1x Sled Pull or Prowler Push 10x OWL 200m 10x Dips 1x Sled Pull or Prowler Push

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 3/23/13

March 22, 2013 by  
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5 Rounds: 400m Run 10x Pushups 20 Walking Lunges 30 Quick Jumps 8am Class ONLY!

WOD 3/12/13

March 11, 2013 by  
Filed under Workouts

5 Rounds: 5x Shoulder Press 10x Barbell Lunge (on back) 200m 15x Box Jump

WOD 12/12/12

December 11, 2012 by  
Filed under Workouts

5,4,3,2,1 Jerk Then: 400m Run 50 Overhead Walking Lunges (45/25) 400m 40 OWL 400m 30 OWL

WOD 9/22/12

September 21, 2012 by  
Filed under Workouts

5 Rounds: 15 Lunges w/bar in front rack position 30 Double Unders

WOD 8/4/12

August 3, 2012 by  
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400m Run 3 Rounds of: 10 x Power Snatch Walking Lunge Loop (bar on back) 400m Run

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 7/9/12

July 8, 2012 by  
Filed under Workouts

1 Mile Run 2 Rope Climbs 10 Ring Rows 200m Walking Lunge 10 Ring Rows 2 Rope Climbs 1 Mile Run

WOD 6/26/12

June 25, 2012 by  
Filed under Workouts

Push Press 3×3 Then: Block Loop or 600m Row 4 Rounds of- 8 Push Press/8 Barbell Lunges (on back) 500m Row

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