WOD 5/2/16

May 1, 2016 by  
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Press 3,3,3,3,3,3,3 Then:  AMRAP 12 minutes: 7x Push Ups 14x Sit ups Driveway Sprint  

WOD 2/23/16

February 22, 2016 by  
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1600m Run or Row 20x Press 800m Run or Row 25x Push Press 400m Run or Row 30x Push Jerk

WOD 2/3/16

February 2, 2016 by  
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Jerk 5×5 (80%) Then:  AMRAP 10 mins- 5x Press 10x Pull ups 15x Box Jump METCON ONLY OPTION: 5 Rounds- 5x Press 5x Jerk 10x Pull ups 20x Box Jump 300m Row

WOD 11/25/15

November 24, 2015 by  
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“The Broomstick Mile”

WOD 11/10/15

November 9, 2015 by  
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The Bear Complex

WOD 10/12/15

October 11, 2015 by  
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Jerk 3,3,3,3,3 WOD:  10,8,6,4,2 Shoulder Press 50x DU After each set

WOD 9/28/15

September 27, 2015 by  
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Part 1:  OTM 10  Minutes: 1x Power Clean 1x Hang Power Clean Part 2:  AMRAP 12 minutes: Max Rep Shoulder to Overhead (75/55) 20x Sit up each break

WOD 5/14/15

May 13, 2015 by  
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OTM 1o minutes: 1 Power Clean, 1 Hang Power Clean, 1 Hang Squat Clean AMRAP 10 minutes: 5 DB Press (each arm) 10 Box Jumps

WOD 4/22/15

April 21, 2015 by  
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Part 1:  OTM 10 mins- 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Part 2:  4 Sets 0f 10 DB or KB Press

WOD 4/14/15

April 13, 2015 by  
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Jerk 3,3,3,3,3 (90%) WOD:  3 ROUNDS- 10x Clean & Shoulder to Overhead

WOD 2/24/15

February 24, 2015 by  
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In teams of 2, both working at the same time: AMRAP 10 mins- 10x Shoulder to Overhead (95/65)/3x Box Jump Over 10x STO/6x BJO 10x STO/9x BJO Continue adding 3 BJO each round. REST 5 MINS AMRAP 10 mins- 10x Power Clean (135/95) 5x Plate Burpee Continue alternating roles throughout the AMRAP

WOD 2/8/15

February 7, 2015 by  
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Part 1:  OTM 10 mins- 1x Clean and Jerk (80%) WOD:  AMRAP 16 mins- 10x Back Squat (135/95) 8x Pull ups 6x Shoulder to Overhead (same bar)

WOD 1/25/15

January 24, 2015 by  
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3x[ 5x Shoulder to Overhead, 15x KBS] 600m 2x[ 5x Shoulder to Overhead, 15x KBS] 600m 1x[5x Shoulder to Overhead, 15x KBS]

WOD 1/13/15

January 12, 2015 by  
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Part 1:  OTM 10 mins- 1 Power Snatch, 1 Hang Power Snatch Part 2:  AMRAP 5 mins- 10x Power Snatch 15x Burpees REST 3 MINS AMRAP 5 mins- 15x Shoulder to Overhead 30x DU

WOD 12/1/14

November 30, 2014 by  
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Press 3,3,3,3,3 WOD:  10 Rounds- 5x Burpee Driveway Sprint

WOD 11/10/14

November 9, 2014 by  
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Push Press 5×5 (80%+) WOD:  AMRAP 10 mins 5x Strict Press 5x Barbell Push ups 10x Lateral bar jumps Rest 2 min. Cash Out:  Choice of 30 TTB or 30 DAC  

WOD 11/4/14

November 3, 2014 by  
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AMRAP 10 mins: [1 Press, 3 Push Press, 5Push Jerk] Driveway Sprint Cash out: Tabata Hollow Rocks

WOD 10/27/14

October 26, 2014 by  
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Jerk 3,3,3,2,2,1,1+ WOD:  5 ROUNDS 5x Strict Press 10x Hollow Rocks 200m Run

WOD 10/23/14

October 22, 2014 by  
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Jerk 3,3,3,3,3 WOD: 3x [5x Press, 7x Pull ups] 800m Run or Row 3x [5x Press, 7x Pull ups]

WOD 10/2/14

October 1, 2014 by  
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Press 3,3,3,2,2,1,1+ WOD: 10,9,8…1 HSPU, Hollow Rocks 200m Run after evens

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