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WOD 3/23/15

March 22, 2015 by  
Filed under Workouts

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

WOD 1/7/15

January 6, 2015 by  
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In teams of 2, 1 working at a time: AMRAP 20 mins- 1000m Run or Row 80 Wallballs 60 Sit ups 40 Box Jumps 20 Pull ups

WOD 12/29/14

December 28, 2014 by  
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Part 1:  7 Rounds- 1-5 L Pull ups rest 20 sec 5-10 Ring Dips rest 20 sec Part 2:  AMRAP 10 mins 5x Push Press (115/75) 10x Medball Cleans 20x DU

WOD 12/8/14

December 7, 2014 by  
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Bench Press Build up to a 3RM WOD:  6 Rounds (1 min each) 10x Push Press 10x Pull ups max rep WB Rest 1 minute after each round

WOD 11/11/14

November 10, 2014 by  
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“Badger” 3 Rounds- 30x Squat Clean (95/65) 30x Pull ups 800m Run

WOD 10/29/14

October 28, 2014 by  
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1 Mile Run 50,40,30,20,10 Sit ups 25,20,15,10,5 Pull ups 800m Run

WOD 10/23/14

October 22, 2014 by  
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Jerk 3,3,3,3,3 WOD: 3x [5x Press, 7x Pull ups] 800m Run or Row 3x [5x Press, 7x Pull ups]

WOD 10/9/14

October 8, 2014 by  
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75x Thruster First break= 1 round of “Cindy” Second break = 2 rounds of “Cindy” Third break = 3 rounds of “Cindy” Etc…

WOD 10/4/14

October 3, 2014 by  
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400m Run 7x [5 pull ups, 10 push ups, 15 squats] 400m Run

WOD 9/24/14

September 23, 2014 by  
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4x [5 Pull ups, 10 Plate Sit ups] 1 Mile Run 4x [5 Pull ups, 10 Plate Sit ups]

WOD 9/16/14

September 15, 2014 by  
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Deadlift 2,2,2,2,1,1,1 WOD:  7 ROUNDS- 5x Burpee 7x Pull up 9x KBS

WOD 8/27/14

August 26, 2014 by  
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3 Rounds- 800m Run 30x Wallballs 30x Pull ups

WOD 8/19/14

August 19, 2014 by  
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1/2 5K 3 Attempts to accumulate max rep pull-ups 1/25K

WOD 8/5/14

August 4, 2014 by  
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Press 5×5 WOD:  4 Rounds- 5x Press 10x Pull ups 15x Hollow Rocks 200m Run

WOD 7/23/14

July 22, 2014 by  
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800m Run 3x [10x Pull ups, 10x TTB, 10x Push Ups] 400m Run 3x [10x Pull ups, 10x TTB, 10x Push Ups] 800m Run

WOD 7/14/14

July 13, 2014 by  
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Back Squat 3,3,3,3,3 WOD: AMRAP 15 minutes: 10x Hollow Rock 10x Pull ups 200m Run

WOD 6/18/14

June 17, 2014 by  
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1 Mile Run 25x Pull ups 400m Run 25x Pull ups 1 Mile Run

WOD 4/30/14

April 29, 2014 by  
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AMRAP 20 mins: 5x Pull ups 7x Dips 9x Hollow Rock 11x Box Jump

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