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WOD 10/5/13

October 4, 2013 by  
Filed under Workouts

“Care Bear” 5 Rounds: Bear Complex 200m Run 1 Prowler Push or Sled Pull

WOD 9/3/13

September 2, 2013 by  
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AMRAP 20: 5x HSPU 15x Box Jump 200m Run Choice of 1:  Prowler push, rope climb, MU, 3x Tire Flip, Salmon ladder

WOD 4/27/13

April 26, 2013 by  
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40x Overhead Walking Lunges (OWL) 200m 10x Dips 1x Sled Pull or Prowler Push 30x OWL 200m 10x Dips 1x Sled Pull or Prowler Push 20x OWL 200m 10x Dips 1x Sled Pull or Prowler Push 10x OWL 200m 10x Dips 1x Sled Pull or Prowler Push

WOD 3/30/13

March 29, 2013 by  
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4 Rounds: 15x Power Clean 7x Dips 400m 2x Sled Pull or Prowler Push

WOD 10/23/12

October 22, 2012 by  
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In teams of 2, 1 partner working at a time, complete the following: 30x Power Clean (135/95) 1200m Run 5 Rope Climbs 50 Box Jumps 5 Prowler Pushes 1200m Run 30 Power Cleans

WOD 6/12/12

June 11, 2012 by  
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1000m Row then- 6 Rounds of: 10 Pistols 10 Dips 10 Box Jumps 1 Prowler Push

WOD 4/28/12

April 27, 2012 by  
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1 K Run Then 3 rounds of: 10 Front Squats 10 CTB 10 Push Press 500m Run or row

WOD 3/27/12

March 26, 2012 by  
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AMRAP 20 minutes: Block Loop 25 Push ups 15 GHD Sit Ups or TTB 1 Prowler Push

WOD 3/6/12

March 5, 2012 by  
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(Complete both parts 2x) Part 1: 10 Sit ups/run/back peddle 9 Sit ups/run/back peddle continue until… 1 Sit up/run/back peddle rest 1 minute Part 2:  5 Rounds of- 10 TTB 10 Lateral hurdle jumps (over & back =1) 1 Prowler Push rest 1 minute

WOD 1/14/12

January 13, 2012 by  
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In teams of 2.  Both partners may work at same time, dividing the work in each round as desired. 5 Rounds: 800m run or row 20 Dips 20 Pull ups 2 Rope Climbs or prowler pushes 20 Overhead Lunges (45/25)

WOD 1/2/12

January 1, 2012 by  
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“Helloo 2012!” In teams of 3, 2 partners working at a time, complete the following: 500m run (all team members) 100 Squat Cleans (95/65) 200 Sit ups 200 Box Jumps 200 Air Squats 150 TTB 150 Push Press 12 Rope Climbs or Prowler Pushes or combo 500m run (all members)

WOD 12/15/11

December 28, 2011 by  
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5×5 Deadlift Tabata Row Prowler Relay

WOD 5/3/11

May 2, 2011 by  
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5 sets: 3x Push Press then:  5 rounds- 20 Double Unders 5  Games Push ups Prowler Push

WOD 3/29/11

March 28, 2011 by  
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2 Push Jerks on the minute/15 minutes Prowler Relay

WOD 2/14/11

February 13, 2011 by  
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“Something Sweet for Your Heart…” 2x Fire Hydrant Run 14x Bear Complex 2x Rope Climb or Monkey Challenge 14x Box Jump 2x Prowler Push 14x Pull-ups 2x 100m Row 14x KBS

WOD 2/1/11

January 31, 2011 by  
Filed under Workouts

5 sets: 3 Push Press Prowler Push Then- 3 Rounds: 15 DB Hang Squat Cleans 400m Run or Row