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WOD 4/9/13

April 8, 2013 by  
Filed under Workouts

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  
Filed under Workouts

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

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  
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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

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