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

WOD 11/24/14

November 23, 2014 by  
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Push Press 3,3,3,2,2,1,1+ WOD: 10,9,8,7,6,5,4,3,2,1 Evens= HSPU Odds= CTB Pull ups Driveway sprint after each rep set

WOD 8/23/14

August 22, 2014 by  
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“Fran” 21-15-9 Thrusters Pull ups

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 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 4/7/14

April 6, 2014 by  
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Clean and Jerk 2+1 WOD:  AMRAP 10 mins: 5x Pull ups 10x Push Ups 15x Squats

WOD 4/2/14

April 1, 2014 by  
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Complete in teams of 2, 1 working at a time: 10 Rounds: 3x HSPU 6x Deadlift 12x Pull ups 24x DU’s

WOD 3/12/14

March 11, 2014 by  
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Part 1:  Back Squat 5×5 Part 2:  10,8,6,4,2 Front Squat Pull ups Lateral Hurdle Jumps 200m run after each trio

WOD 3/5/14

March 4, 2014 by  
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AMRAP 20 minutes: 5x HSPU 7x Pull ups 9x Hollow Rocks 11x Box Jumps

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