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 12/30/15

December 29, 2015 by  
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5 Rounds: 5x Power Snatch 20x Farmers Carry Walking Lunges 10x Pull ups

WOD 12/17/15

December 16, 2015 by  
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10,9,8…1 Pull ups 10x Medball Cleans after Evens 20x Box Jumps after Odds

WOD 12/8/15

December 7, 2015 by  
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10,9,8…1 Clean and Jerk 10x Pull ups After Evens 200m Run or 250m Row after Odds

WOD 10/19/15

October 18, 2015 by  
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Jerk 3,3,3,2,2,1 AMRAP 5 mins: 5x Push Press 7x Pull ups REST 3 MINS AMRAP 5 mins: 4x Broad Jumps 6x Power Clean

WOD 10/14/15

October 13, 2015 by  
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AMRAP 20 minutes: 400m Run or Row 10x Pull ups 5x TTB

WOD 10/6/15

October 5, 2015 by  
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Jerk 5×5 WOD:  AMRAP 15 minutes- 5x Pull ups 10x Push Ups 15x Box Jumps

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 8/29/15

August 28, 2015 by  
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7 Rounds: 400m Run 21 Walking Lunges 15 Pull ups 9 Burpees

WOD 8/23/15

August 22, 2015 by  
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OTM 7 minutes: 3x Deadlift WOD:  AMRAP 15 mins 15 Pull ups 1 Low Sled Push 30x DU’s

WOD 7/4/15

July 3, 2015 by  
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9am CLASS ONLY! In Teams of 2, 1 Working at a time: 1776m Row or Run Then:  7 Rounds- 13 Burpees 13 Lunges 13 Pull ups 13 KBS Then:  50 HKTE

WOD 5/25/15

May 24, 2015 by  
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9am Class ONLY!

WOD 5/21/15

May 20, 2015 by  
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3 ROUNDS- 800m 4x[ 5 Pull ups, 10 Push ups, 15 Squats]

WOD 4/13/15

April 12, 2015 by  
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Back Squat 3,3,3,3,3 WOD: 21-15-9 Front Squat CTB Pull ups 400m After each set

WOD 3/2/15

March 1, 2015 by  
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Part 1:  OTM 10 mins- 3x Deadlift Part 2:  In teams of 2, 1 working at a time: 5 Rounds- 20 Pull ups 30 Push Ups 40 Sit ups 50 Squats

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 1/29/15

January 28, 2015 by  
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Part 1:  OTM 9 mins- 1x Burpee MU or Burpee CTB Part 2:  8 Rounds- 2-6 L Pull ups rest 20 sec 2-6 HSPU rest 20 sec Cash out:  1 mile Run

WOD 1/27/15

January 26, 2015 by  
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Part 1:  OTM 10 minutes- 1x Clean and Jerk @ 80% Part 2:  5 Rounds- 10x Front Rack Walking Lunges 10x Pull ups 20x Plate Sit ups

WOD 1/6/15

January 5, 2015 by  
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Part 1: 8 Rounds- 1-5 L Pull ups Rest 20 sec 5-10 Ring Dips Rest 20 sec Part 2:  AMRAP 4 mins- 10x Power Clean 10x Burpee Rest 4 mins AMRAP 4 mins: 10x Power Snatch 10x TTB

WOD 12/17/14

December 16, 2014 by  
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Part 1:  4 Rounds- 5-10 Ring Rows rest 20 sec 4-12 Push Ups rest 20 sec Part 2:  AMRAP 10 mins 10 Wallballs 5  Pull ups

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