WOD 8/29/15

August 28, 2015 by  
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7 Rounds: 400m Run 21 Walking Lunges 15 Pull ups 9 Burpees

WOD 7/23/15

July 22, 2015 by  
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“The Cinco 2 (CrossFit Games 2013) 3 Rounds- 5x MU 5x Deficit HSPU 90′ Overhead Walking Lunge (160/100)

WOD 7/12/15

July 11, 2015 by  
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3 Rounds- 30x Overhead Walking Lunges 800m Run or 1000m Row

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 6/8/15

June 7, 2015 by  
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Deadlift 3,3,3,3,3 WOD:  5 ROUNDS- 20x Front Rack Walking Lunges 10x TTB 200m Run

WOD 4/15/15

April 14, 2015 by  
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Deadlift 3,3,3,3,3 WOD:  5 Rounds- 30x DU 20x KB Pass Through Lunges

WOD 2/11/15

February 10, 2015 by  
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Part 1:  AMRAP 15 mins- 8x Pull ups 24x Box Jumps Rest 5 mins Part 2:  AMRAP 12 mins- 8x DB Push Press (4 ea arm) 16x Front Rack Walking Lunges

WOD 1/27/15

January 26, 2015 by  
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Part 1:  OTM 10 minutes- 1x Clean and Jerk @ 80% Part 2:  5 Rounds- 10x Front Rack Walking Lunges 10x Pull ups 20x Plate Sit ups

WOD 12/31/14

December 30, 2014 by  
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“Loredo” 6 Rounds- 24 Squats 24 Push Ups 24 Lunges 400m Run

WOD 12/15/14

December 14, 2014 by  
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Front Rack Walking Lunges 5×5 WOD:  3 Rounds- 12x TTB 6x Power Clean 400m Run

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 12/2/14

December 1, 2014 by  
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Part 1:  Build up to a 5RM Front Rack Walking Lunge Part 2:  5 Rounds, 1 min each: 1x Snatch 4x OHS Max DU’s for remainder of the minute Rest 2 mins after each round

WOD 11/17/14

November 16, 2014 by  
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Part 1:  OTM 10 minutes- 1x  Power Clean 2x  Hang Power Clean Part 2:  4 Rounds- 50x DU 20x Overhead Walking Lunges

WOD 9/1/14

August 31, 2014 by  
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Teams of 2, working together on all except lunges: 15x Partner Deadlift 20x KB Pass Thru Lunges 25x High Five Burpees 30x Hanging Hip Touches 200m Barbell Carry 800m Run 200m  Barbell Carry 30x Hanging Hip Touches 25x High Five Burpees 20x KB Pass Thru Lunges 15x Partner Deadlifts

WOD 8/2/14

August 1, 2014 by  
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3 Rounds- 30x Overhead Lunges 800m Run

WOD 6/21/14

June 20, 2014 by  
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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  
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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  
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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

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