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WOD 2/27/14

February 26, 2014 by  
Filed under Workouts

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  
Filed under Workouts

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  
Filed under Workouts

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  
Filed under Workouts

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  
Filed under Workouts

AMRAP 15 Minutes: 9 Wallballs 6 Power Clean and Jerk 3 Muscle Ups