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

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

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