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WOD 6/18/13

June 17, 2013 by  
Filed under Workouts

Back Squat 5×5 Then: 50 DU/25 Pull ups 200m 50 DU/20 Pull ups 200m 50 DU/15 Pull ups 200m

WOD 5/21/13

May 20, 2013 by  
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Push Jerk 5×5 Then:  ”Jerky Jackie” 1000m Run or Row 50x Push Jerk (75/45) 30x Pull ups

WOD 5/13/13

May 12, 2013 by  
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“Helen” 3 Rounds- 400m run 21x KBS (53/35) 12x Pull ups

WOD 12/11/12

December 10, 2012 by  
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1 Mile Run or Row 25 Pull ups/ 25 Box Jumps 800m Run or Row 20 Pull ups/ 20 Box jumps 600m Run or Row 15 Pull ups/ 15 Box Jumps 400m Run or Row 10 Pull ups/ 10 Box Jumps

WOD 12/06/12

December 5, 2012 by  
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400m Run 4x[ 5 HSPU, 10 Pistols, 15 Sit ups] 400m Run 4x [5 Dips, 10 Pull ups, 15 Sit ups] 400m Run

WOD 11/29/12

November 28, 2012 by  
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10,9,8…1 OHS 5 Pullups/200m run after each set

WOD 10/20/12

October 19, 2012 by  
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“Helen” 3 Rounds of- 400m Run 21 KBS 12 Pull ups

WOD 10/11/12

October 11, 2012 by  
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400m Run 20 KBS Driveway Sprint 15 KBS Driveway Sprint 10 KBS 30 Pullups 10 KBS Driveway Sprint 15 KBS Driveway Sprint 20 KBS 400m Run

WOD 9/4/12

September 3, 2012 by  
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800m Run 1 Round of “Cindy” (5 pullups, 10 push ups, 15 squats) 600m Run 2 Rounds of Cindy 400m Run 3 Rounds of Cindy 200m Run 4 Rounds of Cindy

WOD 7/28/12

July 27, 2012 by  
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Block Loop 21 Pull ups 5 Broad jumps 50m Medball Carry 18 Pull ups 5 Broad jumps 50m Medball Carry 15 Pull ups 5 Broad jumps 50m Medball Carry 12 Pull ups 5 Broad jumps 50m Medball C arry Block Loop

WOD 7/17/12

July 16, 2012 by  
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3×5 Back Squat Then: 1000m Row 21-15-9 of Wallballs and Pull ups 400m Run

WOD 6/11/12

June 10, 2012 by  
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“Two Timing Eva” In teams of 2, complete the following: 5 Rounds of- 800m Run 30 KBS 30 Pull ups One partner works at a time.  Team must do 3 burpees every time they switch.

WOD 6/6/12

June 5, 2012 by  
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“Helen” 3 Rounds of: 400m Run 21 KBS 12 Pull ups

WOD 5/16/12

May 15, 2012 by  
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“Chick Fight aka Diane vs. Nicole” 21 Deadlifts (225/185) 21 HSPU 400m Run Max rep pull ups 15 Deadlifts 15 HSPU 400m Run Max rep Pull ups 9 Deadlifts 9 HSPU 400m run Max rep pull ups

WOD 5/9/12

May 8, 2012 by  
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Push Press 5,3,1 Then: 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Situps Block Loop 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Sit ups

WOD 4/24/12

April 23, 2012 by  
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Block Loop 50 Squats 40 Sit ups 30 Box Jumps 20 Pull ups 10 TTB 20 Pull ups 30 Box Jumps 40 Sit ups 50 Squats Block Loop

WOD 4/10/12

April 9, 2012 by  
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1 Mile Run or Row 20 Pull ups 800m Run or Row 15 Pull ups 600m Run or Row 10 Pull ups 400m Run or Row 5 Pull ups

WOD 3/15/12

March 14, 2012 by  
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8 Rounds: 8 HSPU 8 Box Jumps 8 KBS 8 Pull ups Driveway Sprint

WOD 1/16/12

January 15, 2012 by  
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“Dirty 30″ 30(0)m Run 30 Squat Cleans (105/75) 30 Double Unders 30 Wallballs 30 TTB 30 Burpees 30 GHD sit ups or weighted sit ups 30 Push Press (same bar as cleans) 30 Pull ups 30(0)m run  

WOD 1/14/12

January 13, 2012 by  
Filed under Workouts

In teams of 2.  Both partners may work at same time, dividing the work in each round as desired. 5 Rounds: 800m run or row 20 Dips 20 Pull ups 2 Rope Climbs or prowler pushes 20 Overhead Lunges (45/25)

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