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WOD 11/18/14

November 17, 2014 by  
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Push Press 3,3,3,3,3 WOD: 10,9.8…1 Push ups Renegade Rows 200m Run after evens

WOD 11/5/14

November 4, 2014 by  
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50x KBS 40x Box Jump 30x Hand Release Push Up 20x TTB 10x Muscle Up 20x TTB 30x Hand Release Push Up 40x Box Jump 50x KBS

WOD 10/9/14

October 8, 2014 by  
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75x Thruster First break= 1 round of “Cindy” Second break = 2 rounds of “Cindy” Third break = 3 rounds of “Cindy” Etc…

WOD 10/4/14

October 3, 2014 by  
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400m Run 7x [5 pull ups, 10 push ups, 15 squats] 400m Run

WOD 9/14/14

September 13, 2014 by  
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Part 1: AMRAP 8 minutes: 3x Hang Power Clean 4x Hang Squat Clean 5x Front Squat Part 2: AMRAP 4 minutes: 5 Wallballs 5 Push ups

WOD 7/23/14

July 22, 2014 by  
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800m Run 3x [10x Pull ups, 10x TTB, 10x Push Ups] 400m Run 3x [10x Pull ups, 10x TTB, 10x Push Ups] 800m Run

WOD 6/7/14

June 6, 2014 by  
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3 Rounds: 400m run 21 KBS 12 PushUps

WOD 2/22/14

February 21, 2014 by  
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50x Sit ups 50x KBS/25x Push Ups Driveway Sprint 40x KBS/20x Push Ups Driveway Sprint 30x KBS/15x Push Ups Driveway Sprint 20x KBS/10x Push Ups Driveway Sprint 10x KBS/5x Push Ups Driveway Sprint 25x Hollow Rocks

WOD 6/29/13

June 28, 2013 by  
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“Angie” 100 Pull ups 100 Push Ups 100 Sit ups 100 Squats

WOD 3/28/13

March 27, 2013 by  
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“Cindy Lou Who” In teams of 2, 1 working at a time: 6 Rounds of “Cindy” [5 Pull ups, 10 Push Ups, 15 Squats] 8x 200m Run 4 Rounds of “Cindy” 6x 200m Run 2 Rounds of “Cindy” 4x 200m Run

WOD 3/23/13

March 22, 2013 by  
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5 Rounds: 400m Run 10x Pushups 20 Walking Lunges 30 Quick Jumps 8am Class ONLY!

WOD 1/30/13

January 29, 2013 by  
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25 Push Ups, 50 Double Unders 5K run or row 25 Push Ups, 50 Double Unders

WOD 11/24/12

November 23, 2012 by  
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3 Rounds of- 50 Double Unders 3x “Cindy”: 5 Pull ups/10 Push Ups/15 Squats

WOD 11/5/12

November 4, 2012 by  
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“The Nor’eastern” 100 Double Unders 1 mile Run 80 Wallballs 800m run 60 Box Jumps 600m Run 40 Push Ups 400m Run 20 TTB 200m Run

WOD 10/9/12

October 8, 2012 by  
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“Broken 5K” 1/2 5K 21-15-9 Hand Release Push ups & TTB 1/2 5K

WOD 9/4/12

September 3, 2012 by  
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800m Run 1 Round of “Cindy” (5 pullups, 10 push ups, 15 squats) 600m Run 2 Rounds of Cindy 400m Run 3 Rounds of Cindy 200m Run 4 Rounds of Cindy

WOD 8/15/12

August 14, 2012 by  
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Block Loop 8 Rounds of: 8 Hand release push ups 8 Box jumps 8 TTB 8 Pistols (total) Block Loop

WOD 4/18/12

April 17, 2012 by  
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“Boston Marathon” 2 Rounds for time: 26 TTB/200m 26 Dips/200m 26 KBS/200m 26 Walking Lunges/200m 26 Push ups/200m 26 Situps/200m 26 Squats/200m 26 Minute Time cap    

WOD 4/15/12

April 14, 2012 by  
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SUNDAY SERVICE Team WOD #1: 200 KBS, 100 Squat Cleans (65/95) While 1 partner chips away at reps, the other does a 200mm run and then returns & holds a plank until switching with their partner. WOD #2:  Tabata Style 5 Rounds of: Thrusters (55/75) Push ups Sit ups Row

WOD 4/5/12

April 4, 2012 by  
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5 sets of:  3x Deadlift (90%) Then 7 rounds of: 7 TTB 7 Box Jumps 7 Push Ups Driveway run

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