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WOD 10/23/14

October 22, 2014 by  
Filed under Workouts

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  
Filed under Workouts

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

WOD 9/23/14

September 22, 2014 by  
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Press 3,3,3,3,3,3,3 WOD:  AMRAP 10 mins 5x Jerk 7x TTB 9x Box Jump

WOD 8/28/14

August 27, 2014 by  
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400m Run 21x Unbroken Strict Press 800m Run 18x Unbroken Strict Press 400m Run 15x Unbroken Strict Press ***200m bonus run each “break” during presses

WOD 8/20/14

August 19, 2014 by  
Filed under Workouts

Press 3,3,3,2,2,1 WOD:  Teams of 2, 1 working at a time (barbell remains off ground at all times) 50x Press 50x Box Jump 1000m Run

WOD 8/12/14

August 11, 2014 by  
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Press 3,3,3,3,3 WOD:  AMRAP 12 minutes- 10x Push Ups 200m Run

WOD 8/5/14

August 4, 2014 by  
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Press 5×5 WOD:  4 Rounds- 5x Press 10x Pull ups 15x Hollow Rocks 200m Run

WOD 7/26/14

July 25, 2014 by  
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Teams of 2- Working together: 5 Rounds- 20x Shoulder to Shoulder Barbell Press 20x Barbell Burpees 200m Barbell Farmers Carry

WOD 7/10/14

July 9, 2014 by  
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15x Front Squat 30x Box Jump 50x Pull ups 30x Box Jump 15x Front Squat 5x CLEAN & STO AFTER EA. MOVT SET

WOD 7/1/14

June 30, 2014 by  
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100 Double Unders 21-18-15-12-9 Shoulder to Overhead, Plate Sit ups 100 Double Unders

WOD 6/26/14

June 25, 2014 by  
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Push Press 5,4,3,2,1 WOD:  AMRAP 12 minutes: 5x Press 7x CTB Pull ups 9x KBS Driveway Sprint

WOD 5/11/14

May 10, 2014 by  
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50x Strict Press 20x Sit up each stoppage Then:  1 Mile Run 50x Push Press (same bar) 20x Sit up each stoppage

WOD 3/18/14

March 17, 2014 by  
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Push jerk 3,3,3,3,3 WOD: 400m Run 3x [5x Press, 7x Pull ups] 400m Run 2x [5x Press, 7x Pull ups] 400m Run 1x [5x Press, 7x Pull ups] 400m Run

WOD 3/10/14

March 9, 2014 by  
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30x Wallball 300m Run 30x Power Clean 30x Shoulder to Overhead 300m Run 30x Wallball

WOD 2/24/14

February 23, 2014 by  
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CrossFit Open WOD 13.2 AMRAP 10 minutes: 5x Shoulder to Overhead (115/75#) 10x Deadlift (same bar) 15x Box Jump (24/20″)

WOD 1/20/14

January 19, 2014 by  
Filed under Workouts

Press 3 sets of 10 WOD: 400m run 21,18,15,12,9,6,3 KBS 7,6,5,4,3,2,1 HSPU 400m Run

WOD 1/14/14

January 13, 2014 by  
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Press 5×5 WOD:  3 ROUNDS- 10x Push Press 20x Box Jumps 10x Hollow Rocks 400m Run

WOD 1/7/14

January 6, 2014 by  
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Press 3,3,3,3,3,3,3 WOD: 10,8,6,4,2 HSPU 200m Run after each set

WOD 12/23/13

December 22, 2013 by  
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800m 3 Rounds: 15x Shoulder to Overhead 15x Box Jump 15x Overhead Squat 800m

WOD 12/16/13

December 15, 2013 by  
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Push Press 3,3,2,2,2,1 WOD: 30x Press/ 20x Box Jump 25x Press/ 20x Box Jump 20x Press/ 20x Box Jump

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