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WOD 12/14/11

December 13, 2011 by  
Filed under Workouts

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  
Filed under Workouts

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

WOD 2/2/11

February 1, 2011 by  
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10 Rounds: Driveway Sprint 7 Pull-ups 10 Push ups 13 Sit-ups 16 Double Unders

WOD 1/27/11

January 26, 2011 by  
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20 DB Snatch (10L/10R) 30 Pistols (15L/15/R) 400m Run 40 Pull-ups 400m Run 30 Pistols (15L/15R) 20 DB Snatch (10L/10R)

WOD 1/20/11

January 19, 2011 by  
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400m Run then 3 rounds of: 20 KBS 20 Pullups Finish with another 400m run

WOD 1/18/11

January 17, 2011 by  
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50 Wallballs 40 Pull-ups 30 Ring Dips 20 Power Snatch 10 Burpees 20 Shoulder to Overhead 30 KBS 40 Box Jumps 50 Double Unders

WOD 12/27/10

December 26, 2010 by  
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200 Double Unders 50 Overhead Squats 50 Pull-ups 1 Mile Run

WOD 12/20/10

December 20, 2010 by  
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AMRAP 20 minutes: 5 Pull ups 7 Box jumps 9 “Clusters” (Clean+thruster)

WOD 12/2/10

December 1, 2010 by  
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200m Run 20 Pull ups 400m Run 40 KBS 800m run 60 Air Squats 800m Run 40 KBS 400m Run 20 Pull ups 200m Run

WOD 11/23/10

November 23, 2010 by  
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7 ROUNDS: 5 HSPU 10 Deadlifts 10 CTB Pullups 20 Double Unders

WOD 11/18/10

November 17, 2010 by  
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5 Sets: 3x Back Squat 1 Rope Climb rest 1 minute Then, 5 rounds of: 7 Pull ups Driveway Sprint 10x KBSDHP

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