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WOD 10/22/14

October 21, 2014 by  
Filed under Workouts

Deadlift 3,3,3,3,3 WOD:  AMRAP 10 mins- 2x Muscle Up 10x Box Jump

WOD 7/28/14

July 27, 2014 by  
Filed under Workouts

21-15-9 Complex 8x Deadlift (155/105) 7x Clean 6x Snatch 8x Pull ups 7x CTB Pull ups 6x Bar MU 6x DL 5x Clean 4x Snatch 6x Pullups 5x CTB Pull ups 4x Bar MU 4x DL 3x Clean 2x Snatch 4x Pull ups 3x CTB 2x Bar MU  

WOD 2/27/14

February 26, 2014 by  
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Open WOD 11.4 AMRAP 10 mins: 60x Bar Facing Burpees 30x OHS (120/90) 10x Muscle Up

WOD 12/12/13

December 11, 2013 by  
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1000m Run or Row 20x Muscle Ups (sub 40x Pull ups & 40x Dips) 1000m Run or Row

WOD 8/26/13

August 25, 2013 by  
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Deadlift 1,1,1,1,1,1,1 WOD:  AMRAP 9 minutes 50x Plate Burpees 25x Pull up Burpees Max rep Muscle up Burpees

WOD 5/9/13

May 8, 2013 by  
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Deadlift 1,1,1,1,1,1,1 Then: 5 Muscle ups (10 Pull ups, 10 dips), 15 Box Jumps 4 Muscle ups (8 Pull ups, 8 Dips), 12 Box Jumps 3 Muscle ups (6Pull ups, 6 Dips), 9 Box Jumps 2 Muscle ups (4 Pull ups, 4 Dips), 6 Box Jumps 1 Muscle up (2 Pull ups, 2 Dips), 3 Box Jumps

WOD 3/13/13

March 12, 2013 by  
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50 Double Unders/10 Hang Power Cleans/ 5 Muscle Ups ( sub=2x Pull up & Dip) 40 Double Unders/8 Hang Power Cleans/4 Muscle Ups 30 Double Unders/6 Hang Power Cleans/3 Muscle Ups 20 Double Unders/4 Hang Power Cleans/2 Muscle Ups 10 Double Unders/2 Hang Power Cleans/1 Muscle Up

WOD 11/7/12

November 6, 2012 by  
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Cash in:  50 Sit ups Then as clock continues- 3 Rounds of: 50 Walking Lunges (No load!) 7 Muscle Ups (or 14 Pull ups/14 Dips) 10 Hang Power Cleans Cash out (not for time):  25 Dead Animal Crunches

WOD 9/25/12

September 24, 2012 by  
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5,4,3,2,1 Deadlift Then: 3 Rounds of- 400m run 20 Box Jumps 5 Muscle ups or 10 Pullups/10 Dips

WOD 5/14/12

May 13, 2012 by  
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“Nasty Girls on the Run” 3 rounds: 50 Air Squats 7 Muscle Ups (7 Pull ups/7 Dips) 10 Hang Power Cleans (135/95) 400m Run

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 9/26/11

September 25, 2011 by  
Filed under Workouts

5 Muscle ups 10 Deadlifts 15 Situps 1 driveway run (50yds) 5 Muscle ups 10 Deadlifts 15 Situps 2 Driveway runs (100yds) 5 Muscle ups 10 Deadlifts 15 Situps 3 Driveway Runs (150yds) 5 Muscle ups 10 Deadlifts 15 Situps 4 Driveway Runs (200yds)

WOD 6/21/11

June 20, 2011 by  
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“Nate” AMRAP 20 minutes: 2 Muscle ups 4 HSPU 8 KBS (2 pood)

WOD 5/19/11

May 18, 2011 by  
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AMRAP 15 Minutes: 9 Wallballs 6 Power Clean and Jerk 3 Muscle Ups