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WOD 8/20/11

August 19, 2011 by  
Filed under Workouts

(In teams of 2 )  50,40,30,20,10 KBS and Pull -ups Rest 3 minutes 50,40,30,20,10 SDHP and Push Ups

WOD 7/11/11

July 10, 2011 by  
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In teams of 3, complete the following: 2000m row 100 Dips 100 TTB 100 Air Squats 100 Push ups 2000m Run

WOD 7/9/11

July 8, 2011 by  
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5 Rounds: 5 OHS 10 Bar Push ups 15 Deadlifts 200m run

WOD 6/27/11

June 26, 2011 by  
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3 Rounds: 20 KBS 10 Push ups 400m Then:  5X5 Back squat  

WOD 6/16/11

June 15, 2011 by  
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“THREESOME” 1800m Run 180 KBS 90 ring Dips 90 Push ups 1800m Run

WOD 6/6/11

June 5, 2011 by  
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400m Run 30 KBS/30 Double Unders/10 Box Jumps 25 KBS/25 Double Unders/10 Box Jumps 20 KBS/20 Double Unders/ 10 Box Jumps 15 KBS/15 Double Unders/10 Box Jumps 10 KBS/10 Double Unders/10 Box Jumps 400m Run

WOD 5/26/11

May 25, 2011 by  
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6 sets:  2 Squat Clean & Jerk Then: AMRAP 12 minutes: 6 Power Cleans 12 Push ups 150m Run

WOD 5/3/11

May 2, 2011 by  
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5 sets: 3x Push Press then:  5 rounds- 20 Double Unders 5  Games Push ups Prowler Push

WOD 4/25/11

April 24, 2011 by  
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5 Rounds: 5x Power Clean 10x Front Squat 5x Push Jerk 10x Push ups

WOD 4/12/11

April 11, 2011 by  
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30, 25, 20, 15, 10 Push ups Box Jumps KBS

WOD 3/2/11

March 1, 2011 by  
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AMRAP 15 Minutes: 6 Power Cleans 9 Push ups 12 Box Jumps

WOD 2/23/11

February 22, 2011 by  
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4 rounds: 1 minute Medball Cleans rest 30 seconds 1 minute Push ups rest 30 sec 1 minute Box Jumps rest 30 sec 1 minute Inverted Row

WOD 2/15/11

February 14, 2011 by  
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5 Rounds (partnered): 400m AMRAP (While partner is running) 7 TTB, 9 push ups, 11 sit ups

WOD 2/2/11

February 1, 2011 by  
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10 Rounds: Driveway Sprint 7 Pull-ups 10 Push ups 13 Sit-ups 16 Double Unders

WOD 1/31/11

January 30, 2011 by  
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3 Rounds: 11 Games push ups or HSPU 11 Air Squats 11 Shoulder to Overhead 200m Plate Run 11 Snatch Balance 11 TTB 11 Box Jump Burpees 200m Plate Run

WOD 11/23/10

November 22, 2010 by  
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5 Rounds: 10 OHS 15 Wall Balls 20 Push Ups

WOD 11/4/10

November 3, 2010 by  
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5 Sets: 5x Back Squat rest 60 sec 10 Sit ups rest 60 sec Then: 500m Row 21/15/9  KBS and Push ups 250m Row

WOD 10/25/10

October 24, 2010 by  
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5 sets of: 3x OHS rest 60 sec 5x HSPU rest 60 sec Then: AMRAP 10 minutes: 5x OHS 5x Pushup 5x Box Jump Driveway sprint

WOD 8/11/10

August 11, 2010 by  
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1 Mile Run 21 Dips, 21 Push ups 800m Run 15 Dips, 15 Push ups 400m run 9 Dips, 9 Push ups

WOD 8/4/2010

August 4, 2010 by  
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4 rounds: 5x front squat Rest 90 15x ring row Rest 90 sec Then: 5 rounds 100 single jumpropes 10 pushups Driveway sprint

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