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WOD 3/23/15

March 22, 2015 by  
Filed under Workouts

800m Run or Row 21-15-9 Deadlifts and Pull-ups 400m Run or Row

WOD 3/22/15

March 21, 2015 by  
Filed under Workouts

800m 20x Power Snatch (75/55) 600m 15x Power Snatch 400m 10x Power Snatch 200m 5x Power Snatch

WOD 3/10/15

March 9, 2015 by  
Filed under Workouts

AMRAP 15 mins- 60 Calorie Row or 600m Run 50x Wallballs 40x Sit ups 30x Pull ups 20x Power Cleans  

WOD 2/25/15

February 24, 2015 by  
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“Warm and Fuzzy” 4 Rounds, 1 minute each station: Row Barbell Rollout Mountain Climbers Sit ups

WOD 2/21/15

February 20, 2015 by  
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5 Rounds- 5x Push Jerk 15 Barbell Burpees 400m

WOD 2/19/15

February 18, 2015 by  
Filed under Workouts

9x Power Snatch 1600m 15x Power Snatch 800m 21x Power Snatch 400m

WOD 2/18/15

February 17, 2015 by  
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In Teams of 2, 1 working at at time: 50,40,30,20,10 Wallballs Push Ups 800m after each set

WOD 2/7/15

February 6, 2015 by  
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21-15-9 Power Clean Dips Rest 5 mins 1/2 5K Run or Row

WOD 1/28/15

January 27, 2015 by  
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In teams of 2, 1 working at a time: 5 Rounds- 800m Run or Row 30x Box Jumps 3x TTB every minute

WOD 1/10/15

January 9, 2015 by  
Filed under Workouts

800m Run or Row 40 Sit ups 20 Deadlifts (225/135) 20 Leg Lifts (aka DAC) 30 Sit ups 15 Deadlifts 15 Leg Lifts 20 Sit ups 10 Deadlifts 10 Leg Lifts 10 Sit ups 5 Deadlifts 5 Leg Lifts 800m Run or Row

WOD 1/7/15

January 6, 2015 by  
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In teams of 2, 1 working at a time: AMRAP 20 mins- 1000m Run or Row 80 Wallballs 60 Sit ups 40 Box Jumps 20 Pull ups

WOD 11/29/14

November 28, 2014 by  
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1000m Run or Row 21x Thrusters 800m Run or Row 15x Thrusters 400m Run or Row 9x Thrusters

WOD 11/16/14

November 15, 2014 by  
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In teams of 3, all working at a time: AMRAP 15 minutes: 20 Calorie Row 20x Back Squat 40x Sit ups

WOD 10/23/14

October 22, 2014 by  
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Jerk 3,3,3,3,3 WOD: 3x [5x Press, 7x Pull ups] 800m Run or Row 3x [5x Press, 7x Pull ups]

WOD 10/12/14

October 11, 2014 by  
Filed under Workouts

Complete in teams of 2, 1 working at a time: 30x Box Jump overs 50x Power Snatch 1200m Run or Row 50x Power Snatch 30x Box Jump Overs

WOD 9/22/14

September 21, 2014 by  
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Clean 2,2,2,2,2,2,2 WOD: 800m Run or Row 75 Wallballs 800m Run or Row

WOD 9/11/14

September 10, 2014 by  
Filed under Workouts

Back Squat 3,3,3,3,3 WOD: 30 Calorie Row 30x Bar Facing Burpees 30x Hang Power Clean

WOD 8/13/14

August 12, 2014 by  
Filed under Workouts

2 Rounds: 2 mins max calorie row 2 mins max burpees 2 mins plank 2 mins max wallballs 2 mins rest

WOD 7/12/14

July 11, 2014 by  
Filed under Workouts

OTM 15 minutes: Minute 1:  Max Rep Wallballs Minute 2:  45 sec plank Minute 3:  7x HSPU Repeat pattern for remainder of time Cash out:  1 Mile Run or Row

WOD 6/14/14

June 13, 2014 by  
Filed under Workouts

1000m Row 4x Sled Pull 50x Walking Lunges 400m Run 50x Walking Lunges 2x Sled Pull 1000m Run

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