WOD 5/9/16

May 8, 2016 by  
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AMRAP 20 minutes: 10x KTE 20x Alternating Pistols 30x Handstand Walking “Steps”

WOD 3/14/16

March 13, 2016 by  
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Jerk 3,3,3,3,3,3 Then:  3 Rounds- 10x Pistols 10x Dips 20x DU 200m Metcon Only Option: 6 Rounds- 10x Jerk 10x Pistol 10x Dip 20x DU 200m

WOD 1/3/16

January 2, 2016 by  
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AMRAP 25 minutes: 1x Rope Climb 300m Run 20x Pistols 10x HSPU

WOD 12/22/15

December 21, 2015 by  
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7 Rounds: 5x Deadlift 10x Pistols 15x Sit ups 20x DU’s

WOD 10/25/15

October 24, 2015 by  
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AMRAP 7 minutes: 2,4,6,8… Muscle Up Driveway Sprint after each set REST 2 MINUTES AMRAP 7 minutes: 2, 4,6,8… Power Snatch Pistol

WOD 8/30/15

August 29, 2015 by  
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5 Rounds- 10 Push Ups 10 Pistols 10 TTB 200m

WOD 7/14/15

July 13, 2015 by  
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21x Pistols 15x Power Clean and Jerk 9x Muscle Up REST 5 MINS 21x HSPU 15x Power Snatch 9x Muscle Up

WOD 1/5/14

January 4, 2015 by  
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8 sets:  2x Back Squat @85% rest 45 sec WOD:  AMRAP 14 mins- 10x Push Press 10x Pistols 30x DU’s

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 9/18/13

September 17, 2013 by  
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400m Run 3x[5 Pullups, 10 Pistols, 15 Sit ups] 800m Run 3x[5 Pullups, 10 Pistols, 15 Sit ups] 400m Run

WOD 4/16/13

April 15, 2013 by  
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Deadlift 5×5 (80%) Part 2:  AMRAP 15 Minutes: 10x Pistols 10x Push Ups 30x Double Unders 100m Sprint

WOD 2/13/13

February 12, 2013 by  
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AMRAP 7 Minutes: 7x Deadlift Driveway Sprint 14x Pistols 21x Double Under Driveway Sprint

WOD 1/12/13

January 11, 2013 by  
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Cash in:  50 KBS Then, 20 Rounds of- 1 Shoulder Press 3 Pistols 5 Sit ups Cash out:  50 KBS

WOD 1/15/11

January 14, 2012 by  
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“Sunday Service”–Reminder. This is for advanced athletes only. WOD #1- AMRAP 10 1,2,3… Ground to Overhead (135/95) Burpees WOD #2- “Karen Has a Pistol” 150 Double Unders 150 Pistol Wallballs (pistol to a ball instead of squat)

WOD 8/10/11

August 9, 2011 by  
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5 rounds: 5 Push Press 10 Pistols (5 each leg) Then: 40 KBS 400m 30 KBS 200m 20 KBS Driveway run 10 KBS

WOD 11/8/10

November 7, 2010 by  
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5 sets: 3x Clean and Jerk 20x Double Unders rest 1 minute Then, 5 Rounds of: 200m Run 5 pistols each leg 10 TTB 15 Air Squats

WOD 11/2/10

November 1, 2010 by  
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5 sets: 5x Push Press rest 60 sec 7 Pistols each leg rest 60 sec Then, 5 Rounds of: 5x Clean and any way overhead 6 Broad jumps (7’/5′)