WOD 1/19/16

January 18, 2016 by  
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OHS 3,3,3,3,3,3 Then:  1000m Row 30x Power Snatch OR WOD only option: 21x Power Snatch 30x DU 15x Power Snatch 30x DU 9x Power Snatch 800m Run 9x OHS 30x DU 15x OHS 30x DU 21x OHS 30x DU

WOD 12/16/15

December 15, 2015 by  
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E2MOM for 20 minutes: 1x Power Snatch 2x Hang Squat Snatch 3x OHS OR AMRAP 20 minutes: 1x Power Snatch 5x OHS 5x Broad Jump 15x Skaters

WOD 11/25/15

November 24, 2015 by  
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“The Broomstick Mile”

WOD 9/26/15

September 25, 2015 by  
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10 Rounds- 150m Run 7x Pull ups 7x Push Ups 7x OHS

WOD 9/6/15

September 5, 2015 by  
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OTM 10 minutes: 3x Power Snatch WOD:  4 Rounds- 7x OHS 400m Run

WOD 8/13/15

August 12, 2015 by  
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Back Squat 3,3,3,3,3 WOD:  AMRAP 8 mins 5x OHS 25x DU

WOD 7/18/15

July 17, 2015 by  
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100x OHS (95/65) 20x DU each break

WOD 7/9/15

July 8, 2015 by  
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OTM 10 mins- 1 Power Snatch 1 OHS WOD:  30x Squat Snatch

WOD 7/5/15

July 4, 2015 by  
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AMRAP 15 mins: 10x OHS 200m Run 30x Box Jumps

WOD 6/7/15

June 6, 2015 by  
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Part 1:  OTM 10 mins- 2x Power Snatch Part 2: 100 DUs 50 OHS 50 Pull ups 1 Mile Run

WOD 5/9/15

May 8, 2015 by  
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AMRAP 12 Minutes: 3x Power Snatch 5x OHS 7x Broad Jump

WOD 4/11/15

April 10, 2015 by  
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Part 1 :  OTM 10 mins- 3x Hang Power Snatch Part 2:  5 Rounds- 10x OHS 200m

WOD 3/4/15

March 3, 2015 by  
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Part 1:  OTM 10 mins- 3x Power Clean and Jerk Part 2:  AMRAP 10 mins- 10x OHS (95/65) 2x MU 35x DU

WOD 3/1/15

February 28, 2015 by  
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AMRAP 12 mins- 3 Front Squats/20 DU 6 FS/25 DU 9 FS/30 DU 12 FS/35 DU Continue increasing FS by 3 and DU by 5 each round

WOD 2/15/15

February 14, 2015 by  
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Part 1:  OTM 10 mins- 1x Power Snatch 1x Hang Power Snatch 1x OHS WOD:  AMRAP 18 mins 3x HSPU 4x Deadlift 30x DU

WOD 1/31/15

January 30, 2015 by  
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CrossFit Open WOD 14.2  0:00-3:00 – 2 Rounds- 10x OHS 10x CTB Pull ups 3:00-6:00 – 2 Rounds- 12x OHS 12x CTB Pull ups 6:00-9:00- 2 Rounds- 14x OHS 14x CTB Pull ups 9:00-12:00- 2 Rounds- 16x OHS 16x CTB Pull ups

WOD 1/19/15

January 18, 2015 by  
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Part 1:  OTM 10 mins- 3-5 HSPU WOD:  4 ROUNDS- 15x OHS (95/65) 400m

WOD 1/15/15

January 14, 2015 by  
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9 Rounds- 5-10 Ring Rows WOD:  AMRAP 16 mins- 10x Hand Release Push ups 10x Power Cleans (115/80) 10x OHS (115/80)

WOD 12/13/14

December 12, 2014 by  
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AMRAP 10 mins: 2x Muscle Up or 1x Rope Climb 7x Overhead Squat 20x DU

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

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