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WOD 5/9/12

May 8, 2012 by  
Filed under Workouts

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  
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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)

WOD 12/31/11

December 30, 2011 by  
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200 Double Unders 50 OHS (135/95) 50 Pull ups 1 mile run

WOD 12/24/11

December 23, 2011 by  
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“12 Days of Christmas Redux” 1 Burpee 2(oo)m Run or row 3 dips 4 Pull ups 5 Box Jumps 6 Wallballs 7 KBS 8 Double Unders 9 TTB 10 Squats 11 Back Extensions 12 HSPU Class at 8am and 9am ONLY!

WOD 12/22/11

December 21, 2011 by  
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Part 1 (timed) 25 Pull ups 10 Squat Cleans Block Loop or 600m 10 Squat Cleans 25  Pull ups Part 2(2 rounds not for time) 25 Sit ups 50 Double Unders

WOD 12/14/11

December 13, 2011 by  
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Deadlift 1×7 then: 4 Rounds: 7 Hang Power Cleans (95/65) 10 Pullups 200m

WOD 11/2/11

November 1, 2011 by  
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10 Rounds: 7 Pull ups 7 Air Squats 7 Sit ups 7 HSPU

WOD 9/12/11

September 11, 2011 by  
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Remembering the fallen… Portions of just a few to remember. Michael:  800m, 50 Back Extensions, 50 Sit ups Murph:  400m, 25 Pull ups, 50 Push ups, 75 Squats, 400m Badger:  30 Squat Cleans, 30 Pull ups, 800m  

WOD 8/30/11

August 29, 2011 by  
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2 Rounds: 1 min max row 1 min max box jumps 1 min max double unders 1 min max sit-ups 1 min max pull-ups Then:  5sets of- 3x Back Squat  

WOD 8/23/11

August 22, 2011 by  
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AMRAP 20 minutes: 1 Push Press/5 Pull ups/10 Box Jumps 2 Push Press/6 Pull ups/11 Box jumps 3 Push Press/7 Pull ups/12 Box Jumps, etc…

WOD 8/20/11

August 19, 2011 by  
Filed under Workouts

(In teams of 2 )  50,40,30,20,10 KBS and Pull -ups Rest 3 minutes 50,40,30,20,10 SDHP and Push Ups

WOD 7/12/11

July 11, 2011 by  
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21-15-9 Box Jumps and Pull ups 200m Run in between each pair Then: 5 sets:  3 Push Press

WOD 4/30/11

April 29, 2011 by  
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7 Rounds: 10 Deadlifts 5 Pull ups 10 Box Jumps 150m Run

WOD 4/6/11

April 5, 2011 by  
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70 Burpees 60 Sit ups 50 KBS 40 Pull ups 30 HSPU

WOD 3/17/11

March 16, 2011 by  
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“The Leprechaun Made Me Do It!” Block Loop 17 Wallballs 17 Pull ups 17 Air Squats 17 KBS 17 Calorie Row 17 KBS 17 Air Squats 17 Pull ups 17 Wallballs Block Loop

WOD 2/17/11

February 16, 2011 by  
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“Josh” 21 OHS 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups

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