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WOD 11/1/12

October 31, 2012 by  
Filed under Workouts

4 Rounds: 20 Box Jump Burpees 20 Pull ups 400m

WOD 10/22/12

October 21, 2012 by  
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3×3 Jerk Then AMRAP 15 min.: 800m run 3 Pull ups/ 3 Overhead Squats 6 Pull ups/ 6 OHS 9 Pull ups/ 9 OHS, etc…

WOD 9/12/12

September 11, 2012 by  
Filed under Workouts

Part 1: 10 Rounds- 3x Power Clean (70-75%) 3x CTB Pull ups Part 2: Tabata Sit ups w/ rest sitting upright Then 3×1 minute plank.  30 sec after each.

WOD 8/13/12

August 12, 2012 by  
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3 sets of 5 Push Press (60,70,80%) Then: 10,8,6,4,2 Push Press 8 Pull ups and 200m after each set

WOD 8/7/12

August 6, 2012 by  
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“Buddy Badger” In teams of 2, complete 3 Rounds of: 30 Squat Cleans (95/65) 30 Pull ups 800m Run ***1 Person working at a time

WOD 7/10/12

July 10, 2012 by  
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“Bit O’ Bull” 200 Double Unders 50x OHS (135/95) 50x Pull ups 1 Mile Run

WOD 6/27/12

June 26, 2012 by  
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800m run 4 Rounds of: 5 Pullups, 10 Push ups, 15 Sit ups 400m Run 4 Rounds of: 5 Pullups, 10 Push ups, 15 Sit ups 800m Run

WOD 6/19/12

June 18, 2012 by  
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Push Press 3×5 Then: 60 Box jumps/30 Pull ups 40 Box Jumps/20 Pull ups 20 Box Jumps/10 Pull ups

WOD 4/3/12

April 2, 2012 by  
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2 Clean and Jerk (push press ok) on the minute for 8 minutes Then:  AMRAP 12 MINUTES: 12 Pull ups 24 KBS 48 Sit ups

WOD 2/13/12

February 12, 2012 by  
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10 Rounds: 3 HSPU 6 Deadlifts (225/155) 12 Pull ups 24 Double Unders

WOD 1/26/12

January 25, 2012 by  
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3 Rounds: 1000m Row or Run 50 Thrusters (45/30) 15 Pullups

WOD 1/21/12

January 20, 2012 by  
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“Fran” 21-15-9 Thrusters Pullups

WOD 1/9/12

January 8, 2012 by  
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Deadlift 1,1,1,1,1,1,1 then:  6 rounds of- 8 Pullups 16 Weighted situps or GHD 8 Wallballs Driveway Run

WOD 11/21/11

November 20, 2011 by  
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2 rounds: 10 HSPU 15 Deadlift (65% 1RM) 20 Box Jumps 25 Pullups 30 Wallballs 35 Double Unders 400m Run

WOD 8/17/11

August 16, 2011 by  
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4 Rounds: 8 Thrusters (95/65) 8 Burpees 8 Hang Power Cleans 8 Pull ups 8 Touch Shuttle Run

WOD 8/11/11

August 10, 2011 by  
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(In teams of 3:  1 person working at a time) 2500m Row 75 Dips 100 DB Thrusters 150 Pull ups 150 Box Jumps

WOD 7/6/11

July 5, 2011 by  
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6 sets:  2 Squat Cleans Then:  3 rounds of- 12 Front Squats 15 Pull ups 400m Run

WOD 5/28/11

May 27, 2011 by  
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“And Then Fran Ran…” 200m Run 21 Thrusters 200m Run 21 Pull ups 200m Run 15 Thrusters 200m Run 15 Pull ups 200m Run 9 Thrusters 200m Run 9 Pullups 200m Run

WOD 2/24/11

February 23, 2011 by  
Filed under Workouts

2 Cleans on the minute- 15 Minutes then:  AMRAP 10 Minutes 5 Pull-ups 10 Overhead Lunges

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