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WOD 8/14/12

August 13, 2013 by  
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Deadlift 5×5 WOD: 42 Medball Cleans/21 Pull ups 200m Run 30 Medball Cleans/15 Pull ups 200m Run 18 Medball Cleans/9 Pull ups 200m Run

WOD 8/7/13

August 6, 2013 by  
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“Lucy” 5 Rounds: 5x Pull ups 10x Burpees 400m run

WOD 7/10/13

July 9, 2013 by  
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“Jackalope” 3 Rounds: 1000m Run 50x Thruster (45/30) 15x Pull ups

WOD 6/13/13

June 12, 2013 by  
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AMRAP 15 minutes: 5x HSPU 7x Pull up 9x DB Power Snatch 11x Box Jump

WOD 6/4/13

June 3, 2013 by  
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Front Squat 5,5,3,3,3 Then:  3 Rounds- 40x Sit up 30x Double Under 20x KBS 10x Pull up

WOD 5/15/13

May 14, 2013 by  
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200 Double Unders 50x OHS (135/95) 50x Pull ups 1 Mile Run

WOD 5/9/13

May 8, 2013 by  
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Deadlift 1,1,1,1,1,1,1 Then: 5 Muscle ups (10 Pull ups, 10 dips), 15 Box Jumps 4 Muscle ups (8 Pull ups, 8 Dips), 12 Box Jumps 3 Muscle ups (6Pull ups, 6 Dips), 9 Box Jumps 2 Muscle ups (4 Pull ups, 4 Dips), 6 Box Jumps 1 Muscle up (2 Pull ups, 2 Dips), 3 Box Jumps

WOD 5/1/13

April 30, 2013 by  
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Part 1:  Tabata Burpees Mountain Climbers Rest 1 Minute Part 2: 800m 4x[10x Pull ups, 10x Box Jumps] 800m

WOD 4/17/13

April 16, 2013 by  
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In teams of 2, 1 working at a time & 3 burpees at each exchange: 5 Rounds: 800m run 30 KBS 30 Pull ups

WOD 4/9/13

April 8, 2013 by  
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Part 1:  5 Minutes Double Under Practice Part 2:  4 Rounds- 10x TTB 30x DU 10x Push Up 30x Sit up 10x Pull up 30(0)m Run

WOD 4/4/13

April 3, 2013 by  
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50x KBS 40x Overhead Walking Lunges 30x Box Jumps 20x Pull ups 800m Run or Row 20x Pull ups 30x Box Jumps 40x Overhead Walking Lunges 50x KBS

WOD 3/28/13

March 27, 2013 by  
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“Cindy Lou Who” In teams of 2, 1 working at a time: 6 Rounds of “Cindy” [5 Pull ups, 10 Push Ups, 15 Squats] 8x 200m Run 4 Rounds of “Cindy” 6x 200m Run 2 Rounds of “Cindy” 4x 200m Run

WOD 3/26/13

March 25, 2013 by  
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1000m Run 50 Front Squats 30x Pull ups

WOD 3/2/13

March 1, 2013 by  
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“5 Minute Fran” Rest 3 minutes 3 Rounds: 30 Medball Sit ups, Driveway Medball Carry

WOD 2/23/13

February 22, 2013 by  
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21-15-9 Pull ups Push Ups Jumping Squats Block Loop (600m) after each trio

WOD 2/16/13

February 15, 2013 by  
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3x[5x Press, 10x Pull ups, 15x Air Squat] 800m run 3x[5x Press, 10x Pull ups, 15x Air Squ

WOD 1/26/13

January 25, 2013 by  
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5 Rounds for time: 5x Hang Squat Clean 10x Hand Release Push up 5x Pull up 400m Run

WOD 1/7/13

January 6, 2013 by  
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Part 1:  5×5 Jerk (80%) Part 2: 5x Jerk/10 CTB Pull ups 200m Run 4x Jerk/8 CTB Pull ups 200m Run 3x Jerk/6 CTB Pull ups 200m Run 2x Jerk/4 CTB Pull ups 200m run 1x Jerk/2 CTB Pull ups 200m Run

WOD 12/29/12

December 28, 2012 by  
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“Fat Helen” 5 Rounds of- 400m Run 21 KBS 12 Pull ups

WOD 11/24/12

November 23, 2012 by  
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3 Rounds of- 50 Double Unders 3x “Cindy”: 5 Pull ups/10 Push Ups/15 Squats

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