WOD 5/11/16

May 10, 2016 by  
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“The Grind” 4 ROUNDS: 30x Medball Chest Pass 15x Sit ups 30x Medball Rolling Push Up 15x Sit ups 30x DB or KB Bent Over Row 15x Sit ups 30x Skaters 15x Sit ups 30x Sliders 500m Run or Row

WOD 5/2/16

May 1, 2016 by  
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Press 3,3,3,3,3,3,3 Then:  AMRAP 12 minutes: 7x Push Ups 14x Sit ups Driveway Sprint  

WOD 4/30/16

April 29, 2016 by  
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2 Rounds: 400m Run/30x Hand Release Push ups 400m/30x KBS 400m/ 30x Leg Lifts

WOD 4/6/16

April 5, 2016 by  
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Part 1:  OTM 10 minutes: 3x Power Clean Part 2:  2 Rounds- 20x Pull up 30x Push Up 40x Sit up 50x Squat

WOD 3/25/16

March 24, 2016 by  
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Friday Fitness Fun or…The Easter Basket 500m 50x Goblet Squat 25x Push Ups 50x Box Jump 25x TTB 50x DU 25x Burpee 50x Lunges 25x Burpee 50x DU 25x TTB 50x Box Jump 25x Push Up 50x Goblet Squat 500m

WOD 3/9/16

March 8, 2016 by  
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AMRAP 20 minutes: 5x Push Up 10x Hollow Rock 15x Box Jump

WOD 2/27/16

February 26, 2016 by  
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6 Rounds: 1 min max rep Knees to Elbow 1 min max rep Push Ups 1 min max rep Squats

WOD 2/2/16

February 1, 2016 by  
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OTM 10 minutes: 3x Power Clean Then:  AMRAP 10 mins- 15x Wallballs 10x Push Ups

WOD 12/29/15

December 28, 2015 by  
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Jerk 3,3,3,3,3 (80%) Then-  AMRAP 10 mins: Driveway Sprint/3 Hand Release Push Ups DW Sprint/ 6 HRPU DW Sprint/ 9 HRPU Continuing climbing, increasing by 3’s

WOD 12/9/15

December 8, 2015 by  
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Back Squat 3,3,3,3,3,3 (80%) Cash Out:  6 sets of 5-10 Tempo Push Ups (2121)

WOD 11/14/15

November 13, 2015 by  
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1 Mile Run 50x Pull ups 50x HRPU 1 Mile Run

WOD 10/6/15

October 5, 2015 by  
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Jerk 5×5 WOD:  AMRAP 15 minutes- 5x Pull ups 10x Push Ups 15x Box Jumps

WOD 9/26/15

September 25, 2015 by  
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10 Rounds- 150m Run 7x Pull ups 7x Push Ups 7x OHS

WOD 9/19/15

September 18, 2015 by  
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Part 1:  2 Rounds 5x Push Up/200m Run 10x Push Up/ Fire Hydrant Run 15x Push Up/ Cone Run 20x Push Up/ Driveway Run Rest 1 minute in between rounds Part 2:  AMRAP 10 minutes 30x KBS Rest 1 minute

WOD 9/10/15

September 9, 2015 by  
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AMRAP 20 minutes: 5x Push Ups 10x TTB 15x Medball Cleans

WOD 8/30/15

August 29, 2015 by  
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5 Rounds- 10 Push Ups 10 Pistols 10 TTB 200m

WOD 8/17/15

August 16, 2015 by  
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OTM 12 minutes: 2x Power Clean, 1x Squat Clean WOD:  Tabata Format For the Following: Push Ups Leg Lifts Wallballs

WOD 8/9/15

August 8, 2015 by  
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OTM 10 minutes: 1x Cluster, 2x Thruster WOD: 1000m Run or Row 50 Wallballs 30 Push Ups

WOD 6/16/15

June 15, 2015 by  
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Back Squat 3,3,3,2,2,1+ WOD:  4 ROUNDS 15x Hang Power Clean 15x Push Up 30x Box Jump

WOD 5/25/15

May 24, 2015 by  
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9am Class ONLY!

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