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WOD 3/26/13

March 25, 2013 by  
Filed under Workouts

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

WOD 11/1/12

October 31, 2012 by  
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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  
Filed under Workouts

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

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