WOD 1/31/16

January 30, 2016 by  
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75x DU 6 Rounds: 15x KBS 10x HSPU 5x CTB Pull ups 75x DU

WOD 1/20/16

January 19, 2016 by  
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7 Rounds: 7x HSPU 7x Thruster 7x Knees to Elbow 7x Deadlift 7x Dips 7x KBS 7x Pull ups

WOD 1/6/16

January 6, 2016 by  
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“Harper” AMRAP 23 minutes: 9x CTB Pull ups 15x Power Clean (135/95) 21x Air Squats 400m Plate Carry (45#)

WOD 11/14/15

November 13, 2015 by  
Filed under Vacation Workouts

1 Mile Run 50x Pull ups 50x HRPU 1 Mile Run

WOD 11/4/15

November 3, 2015 by  
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21-15-9 Power Snatch Pull ups 400m Run or 500m Row After each set

WOD 10/4/15

October 4, 2015 by  
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21-15-9 Thrusters Pull ups 50x DU after each set

WOD 9/14/15

September 13, 2015 by  
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Push Press 5×5 (80%) WOD:  4 ROUNDS 1 minute max pull ups 1 minute max overhead walking lunge 1 minute max sit ups 1 minute rest

WOD 9/8/15

September 7, 2015 by  
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Push Press 5,4,3,2,1,1,2,3,4,5 WOD:  5 Rounds- 200m Run 7x CTB Pull ups 7x Dips

WOD 7/26/15

July 25, 2015 by  
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CrossFit Games 2010 “Double Pyramid Helen” 1200m Run 63 KBS 36 Pull ups 800m Run 42 KBS 24 Pull ups 400m 21 KBS 12 Pull ups

WOD 7/20/15

July 19, 2015 by  
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2007 CrossFit Games 1000m Row Then 5 Rounds- 25 Pull ups 7 Push Jerks (135/95)

WOD 7/15/15

July 14, 2015 by  
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Front Squat 3,3,3,2,2,1+ WOD:  AMRAP 5 Rounds- 7x CTB Pull ups 14x Medball Cleans

WOD 7/6/15

July 5, 2015 by  
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Front Squat 3,3,3,3,3 WOD:  5 ROUNDS- 20x Medball Cleans 10x Pull ups 200m Run

WOD 6/24/15

June 23, 2015 by  
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AMRAP 20 mins 200m Run 24 KBS 12 Pull ups 6 TTB

WOD 6/14/15

June 13, 2015 by  
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“Eva” 5 Rounds- 30 KBS 30 Pull ups

WOD 6/7/15

June 6, 2015 by  
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Part 1:  OTM 10 mins- 2x Power Snatch Part 2: 100 DUs 50 OHS 50 Pull ups 1 Mile Run

WOD 4/23/15

April 22, 2015 by  
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Deadlift 3,3,3,2,2,1,+ WOD: 800m 21 Pull ups/63 Double Unders 15 Pull ups/45 DU 9 Pull ups/27 DU 400m

WOD 4/4/15

April 3, 2015 by  
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Part 1:  OTM 10 mins 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Part 2: 10,9,8…1 Front Squat Pull ups 200m run after evens

WOD 3/23/15

March 22, 2015 by  
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800m Run or Row 21-15-9 Deadlifts and Pull-ups 400m Run or Row

WOD 3/10/15

March 9, 2015 by  
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AMRAP 15 mins- 60 Calorie Row or 600m Run 50x Wallballs 40x Sit ups 30x Pull ups 20x Power Cleans  

WOD 2/11/15

February 10, 2015 by  
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Part 1:  AMRAP 15 mins- 8x Pull ups 24x Box Jumps Rest 5 mins Part 2:  AMRAP 12 mins- 8x DB Push Press (4 ea arm) 16x Front Rack Walking Lunges

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