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WOD 12/28/13

December 27, 2013 by  
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800m Run 50x Front Squat 50x Push Up 800m 35x Front Squat 35x Push up 800m 20x Front Squat 20x Push Up

WOD 12/9/13

December 8, 2013 by  
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Front Squat 3,3,3,3,3 WOD:  10,9,8…1 Hang Squat Clean Hand Release Push Ups

WOD 11/11/13

November 10, 2013 by  
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“Murph” 1 Mile Run 100x Pull ups 200x Push Ups 300x Squats 1 Mile Run

WOD 11/2/13

November 1, 2013 by  
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5 Rounds: 10x OHS 20x Lateral Hurdle Jumps 10x Hand Release Push ups 400m

WOD 10/22/13

October 21, 2013 by  
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30 Rounds: 5x Wallballs 3x Push up 1x Power Clean

WOD 10/7/13

October 6, 2013 by  
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Spend 15 minutes building to a heavy or 1RM Clean WOD: 1,2,3…10 Deadlift Driveway Sprint after odds 1 Round of “Cindy” after evens

WOD 9/12/13

September 11, 2013 by  
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Jerk 5×5 WOD:  AMRAP 15 mins: 3x Power Clean 3 Rounds of “Cindy” [5 Pull ups, 10 Push ups, 15 Squats]

WOD 9/4/13

September 3, 2013 by  
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part 1:  AMRAP 10mins: 7x Hang Power Snatch 30x Double Under rest 2 minutes part 2:  AMRAP 6 mins: 6x Hollow Rock 6x Push Up

WOD 8/24/13

August 23, 2013 by  
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“Chex Mix” Cash in: Tabata Hollow Rocks, followed immediately by: 3 Rounds of: 30x Wallball 15x Push Up 400m Run Cash out: 30x Superman

WOD 8/13/13

August 12, 2013 by  
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Part 1: OTM 10 minutes: 1x Power Snatch, 2x OHS Part 2: AMRAP 6 mins: 7x Barbell Push ups 14x Lateral Barbell jumps

WOD 6/8/13

June 7, 2013 by  
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800m Run or Row 21-15-9 OHS Push Ups 800m Run or Row

WOD 5/20/13

May 19, 2013 by  
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5×5 Front Squat Then: 400m 21-15-9 Squat Cleans, Push Ups 400m

WOD 5/4/13

May 3, 2013 by  
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40 KBS 400m 40 TTB 400m 40 Sit ups 400m 40 Push Ups 400m 40 KBS

WOD 4/16/13

April 15, 2013 by  
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Deadlift 5×5 (80%) Part 2:  AMRAP 15 Minutes: 10x Pistols 10x Push Ups 30x Double Unders 100m Sprint

WOD 4/9/13

April 8, 2013 by  
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Part 1:  5 Minutes Double Under Practice Part 2:  4 Rounds- 10x TTB 30x DU 10x Push Up 30x Sit up 10x Pull up 30(0)m Run

WOD 4/3/13

April 2, 2013 by  
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1 Mile Run 2 Rounds of: 50 Sit ups 25 Push Ups 1 Mile Run

WOD 3/16/13

March 15, 2013 by  
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1 Mile Run or Row 50 KBS, 25 Push ups 800m run or Row 40 KBS, 20 Push Ups 400m Run or Row 30 KBS, 15 Push Ups

WOD 2/23/13

February 22, 2013 by  
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21-15-9 Pull ups Push Ups Jumping Squats Block Loop (600m) after each trio

WOD 12/17/12

December 16, 2012 by  
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Power Snatch OTM- 8 minutes Then:  AMRAP 12 Minutes: 15x OHS (95/65) 15 Push Ups 15 Box Jumps

WOD 9/19/12

September 19, 2012 by  
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With a running clock for 15 minutes: 800m Run or row(1x) Then: AMRAP 10 Push ups 15 Sit ups

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