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WOD 3/11/14

March 10, 2014 by  
Filed under Workouts

Part 1:  Push jerk 5×5 Part 2:  AMRAP 10 9x Push Up 12x Box Jump Driveway Sprint

WOD 2/19/14

February 18, 2014 by  
Filed under Workouts

18, 15, 12, 9, 6, 3 Push Jerk Pull ups 400m Run after even sets

WOD 12/11/13

December 10, 2013 by  
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Push Press 3,3,3,3,3 WOD: 5x [ 1x Press, 2x Push Press, 3x Push Jerk] 400m Run 4x  [ 1x Press, 2x Push Press, 3x Push Jerk] 400m Run 3x  [ 1x Press, 2x Push Press, 3x Push Jerk] 400m Run

WOD 11/25/13

November 24, 2013 by  
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“Broomstick Mile” 25x Back Squat 25x Front Squat 25x Overhead Squat 400m Run w/bar 25x Press 25x Push Press 25x Push Jerk 400m Run w/bar 50x Squat Clean 400m Run w/bar 50x Squat Snatch 400m Run w/bar

WOD 9/28/13

September 27, 2013 by  
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“Pressing Business” 3 Rounds: 10x Press 200m 10x Push Press 200m 10x Push Jerk

WOD 7/9/13

July 8, 2013 by  
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21-15-9 Push jerk, Box Jumps 100x Sit ups 9-15-21 Push jerk, Box Jumps

WOD 6/3/13

June 2, 2013 by  
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Push Jerk 5,5,3,3,3 Then:  AMRAP 15 minutes- 10x Push Press 200m Run

WOD 5/18/13

May 17, 2013 by  
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5x[3x Push Jerk, 2x Push Press, 1x Press, Driveway Sprint] 50x Box Jump 5x [3x Push Jerk, 2x Push Press, 1x Press, Driveway Sprint] 8am CLASS ONLY!!!!

WOD 4/24/13

April 23, 2013 by  
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Part 1:  Push Press 5×5 Part 2:  5 Rounds- (155/105) 6x Deadlift 9x Hang Power Clean 6x Push Jerk

WOD 4/6/13

April 5, 2013 by  
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AMRAP 20 minutes: 7x Push Jerk 20 Double Unders 200m Run

WOD 1/21/13

January 20, 2013 by  
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“Child’s Play” Part 1:  AMRAP 10 Minutes- 100 Double Unders 50 Burpee Box Jumps 30 TTB REST 3 MINUTES Part 2:  AMRAP 6 Minutes-Unbroken for the 12 reps 3 Deadlifts (135/95) 3 Hang Power Clean 3 Front Squats 3 Push Jerks

WOD 7/23/12

July 22, 2012 by  
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Push Jerk 3×3 Then: “Simple Sugar” 15,12,9,6,3 HSPU 300m Run in between each set

WOD 6/5/12

June 4, 2012 by  
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Push Jerk 5,3,1 Then: Block Loop 21-15-9 Power Cleans & TTB Block Loop

WOD 5/24/12

May 23, 2012 by  
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Push Jerk 3 sets of 5 Then: 400m 20 Push Jerks 400m 20 Push Press 400m 20 Press 400m

WOD 5/15/12

May 14, 2012 by  
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2 Push Jerk OTM 10 Minutes Remainder of each minute hold plank Then: 30 Bar facing Burpees 30 Box Jumps 300m 20 Bar Facing Burpees 20 Box Jumps 200m 10 Bar Facing Burpees 10 Box Jumps 100m

WOD 4/17/12

April 16, 2012 by  
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5 Rounds: 5 Push Jerks (heavy) 20 Box Jumps Shuttle Run

WOD 1/31/12

January 30, 2012 by  
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5 Rounds: 5x Power Clean 10x Push Jerk 20x Barbell Lunge 30x Double Under

WOD 12/19/11

December 18, 2011 by  
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“Broomstick Mile” 25 Back Squats 25 Front Squats 25 OHS 400m 25 Shoulder Presses 25 Push Presses 25 Push Jerks 400m 25 Deadlifts 50 Squat Cleans 400m 50 Snatches 400m

WOD 12/15/11

December 14, 2011 by  
Filed under Workouts

Push Jerk 1×7 then: 4 Rounds: 10x DB Press 15 Dead Animal Crunches

WOD 11/30/11

November 29, 2011 by  
Filed under Workouts

10,9,8…1 Power Cleans TTB 30 Double Unders after even rounds then: 5×5  Push Jerk

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