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WOD 11/5/13

November 4, 2013 by  
Filed under Workouts

Jerk 5×5 WOD: 10, 9, 8…1 Jerk, Pull ups Run after evens

WOD 10/12/13

October 11, 2013 by  
Filed under Workouts

“Fat Helen” 5 Rounds: 400m run 21x KBS 12x Pull ups

WOD 9/26/12

September 25, 2012 by  
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“Lucy” 5 Rounds of: 400m Run 5 Pull ups 10 Burpees

WOD 5/22/12

May 21, 2012 by  
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200m 21 Pullups/42 Double Unders 200m 15 Pull ups/30 Double Unders 200m 9 Pullups/18 Double Unders 200m 15 Pullups/30 Double Unders 200m 21 Pullups/42 Double Unders 200m

WOD 5/5/12

May 4, 2012 by  
Filed under Workouts

400m Run/35 KBS 3 Rounds of: 10 Pullups or 3 Muscle Ups 20 Wallballs 35 KBS/400m Run

WOD 3/1/12

February 29, 2012 by  
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AMRAP 20 Minutes: 10 Push Press 30 Double Unders 10 Pull ups 200m

WOD 11/28/11

November 27, 2011 by  
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1 Round of Cindy/ 100m Run 2 Rounds of Cindy/ 200m run 3 Rounds of Cindy/ 300m Run then: 5×5 Back Squat (80%)

WOD 11/16/11

November 15, 2011 by  
Filed under Workouts

400m Run or Row 50 Double Unders 10x Dips/Situps/ Pullups 400m Run or Row 40 Double Unders 10x Dips/Situps/Pullups 400m Run or Row 30 Double Unders 10x Dips/Situps/pullups 400m Run or Row 20 Double Unders 10x Dips/Situps/Pullups 400m Run or Row 10 Double Unders 10x Dips/Situps/Pullups 400m Run or Row

WOD 11/12/11

November 11, 2011 by  
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3 Rounds: 15 x OHS 15x Pullups 15x Push Press 15x KTE 15x Hang Power Clean 15x Back Extension 200m

WOD 11/10/11

November 9, 2011 by  
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AMRAP 15 minutes: 3 Front Squats 10 Pullups 20 Double Unders

WOD 10/26/11

October 25, 2011 by  
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“OC Throwdown Q#3″ 15 Squat Cleans (155/105) 30 Pull ups 12 Squat Cleans 24 Pullups 9 Squat Cleans 18 Pullups

WOD 10/11/11

October 10, 2011 by  
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4 Rounds: 6 HSPU 12 CTB Pull ups 24 DB Walking Lunges (farmers carry) then: 5×5 Push Press

WOD 10/8/11

October 7, 2011 by  
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In teams of 3 (all partners working at same time) 5 rounds: 30 sec max rep pull ups 60 sec rest 30 sec max rep Thrusters 60 sec rest 30 sec max rep KBS 60 sec rest

WOD 7/20/11

July 19, 2011 by  
Filed under Workouts

21 Pull-ups/HSPU 18 Pull-ups/HSPU 200m Run 15 Pull-ups/HSPU 12 Pull-ups/HSPU 200m Run 9 Pull-ups/HSPU 6 Pull-ups/HSPU 200m Run Cash out: 50 Box Jumps

WOD 7/16/11

July 15, 2011 by  
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5 rounds: 10 Thrusters 10 Pullups 400m Run

WOD 6/2/11

June 1, 2011 by  
Filed under Workouts

7 Rounds: 7 Wallballs 7 Burpees 7 dips 7 Pullups

WOD 5/17/11

May 16, 2011 by  
Filed under Workouts

400m Run 30 Front Squats 30 Pullups 30 Box Jumps 400m Run

WOD 5/9/11

May 8, 2011 by  
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AMRAP 20 minutes: 5x CTB Pullup 10x Wallball 15x KBS

WOD 3/31/11

March 30, 2011 by  
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3 Rounds: 30 KBS 20 Pull-ups 10 Ring dips 400m Run

WOD 2/14/11

February 13, 2011 by  
Filed under Workouts

“Something Sweet for Your Heart…” 2x Fire Hydrant Run 14x Bear Complex 2x Rope Climb or Monkey Challenge 14x Box Jump 2x Prowler Push 14x Pull-ups 2x 100m Row 14x KBS

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