WOD 8/15/16

August 14, 2016 by  
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12x HSPU 15x Back Squat (225/155) 20x Burpee 9x HSPU 18x Front Squat (205/135) 20x Burpee 6x HSPU 21x OHS (185/115) 20x Burpee

WOD 8/3/16

August 2, 2016 by  
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“The Grind” 2 Rounds: 200x DU 50x OHS (135/95) 50x Pull ups 1 Mile Run

WOD 7/25/16

July 24, 2016 by  
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OTM 10 mins: 2x Snatch Rest 2 mins OTM 10 mins: 2x Clean and Jerk Rest 2 mins 50x OHS Driveway Sprint each break

WOD 7/11/16

July 10, 2016 by  
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Squat Snatch 3,3,3,3,3,3,3 OR Metcon Only: AMRAP 20 mins- 3x Power Snatch 6x OHS 9x Leg Lift 200m Run

WOD 6/21/16

June 20, 2016 by  
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OHS 5,4,3,2,1 Then:  4 Rounds- 250m Row 25x Sit ups Metcon Only Option: Cash in:  500m Row 18-15-12-9-6-3 OHS 20x Iso Ab to Plank after Evens 50x Sit ups after Odds Cash out:  500m Row

WOD 6/18/16

June 17, 2016 by  
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18-15-12 Power Snatch 300m Run after each set Then: 18-15-12 TTB OHS

WOD 5/22/16

May 21, 2016 by  
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1000m 100′ Handstand Walk 10x OHS 500m 50x Burpees 5x OHS

WOD 5/14/16

May 13, 2016 by  
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1000m Row 30x Hang Power Snatch 30x OHS 1000m Run

WOD 5/5/16

May 4, 2016 by  
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50 Barbell Burpees 35 OHS 20 Muscle Ups

WOD 4/11/16

April 10, 2016 by  
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Back Squat 5×5 Then:  AMRAP 7 mins- 5x OHS 7x Leg Lifts Metcon Only- 400m 21x OHS 10x Leg Lifts 15x OHS 10x LL 9x OHS 10x LL 400m 10x LL 9x Back Squat 10x LL 15x Back Squat 10x LL 21x BS 400m

WOD 3/8/16

March 7, 2016 by  
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In teams of 2, 1 working at a time: 2 Rounds- 200x DU 50x OHS 50x Pull ups 1600m

WOD 2/17/16

February 17, 2016 by  
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AMRAP 15 minutes: 5x Hang Power Snatch 7x OHS 12x Leg Lifts

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

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