WOD 5/31/16

May 30, 2016 by  
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In Teams of 2, 1 working at a time: 1600m 30x Hang Power Clean 1600m 30x Hang Squat Clean 1600m 30x Squat Clean

WOD 5/22/16

May 21, 2016 by  
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1000m 100′ Handstand Walk 10x OHS 500m 50x Burpees 5x OHS

WOD 5/18/16

May 17, 2016 by  
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“The Grind” 2 Rounds:  Tabata Format V Sit DB Figure 8’s Row Hollow Rock KBS

WOD 5/16/16

May 15, 2016 by  
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10,8,6,4,2 Squat Snatch OR 10,8,6,4,2 Squat Snatch 300m Run/400m Row after each set

WOD 5/14/16

May 13, 2016 by  
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1000m Row 30x Hang Power Snatch 30x OHS 1000m Run

WOD 5/12/16

May 11, 2016 by  
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E2MOM- 12 minutes: 0:00-2:00 1x Squat Clean/5x Jerk 2:00-4:00 2x Squat Clean/4x Jerk 4:00-6:00 3x Squat Clean/3x Jerk 6:00-8:00 4x Squat Clean/2x Jerk 8:00-10:00 5x Squat Clean/1x Jerk 10:00-12:00 6x Squat Clean Cash Out:  1600m Run or Row

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 4/17/16

April 16, 2016 by  
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21 TTB/800m Run 18 TTB/600m 15 TTB/400m 12 TTB/200m 9 TTB/ Driveway Sprint

WOD 4/10/16

April 9, 2016 by  
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500m 5 Rounds: 30x KBS 15x Burpee 500m 

WOD 3/28/16

March 27, 2016 by  
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800m Run or 1000m Row 20x Air Squat/ 1x Sit up 19x Air Squat/ 2x Sit up 18x Air Squat/ 3x Sit up Continue in the same pattern until… 1x Air Squat/ 20x Sit up 800m Run or 1000m Row

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 3/23/16

March 22, 2016 by  
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1600m Run 21x HSPU 800m Run 18x HSPU 400m Run 15x HSPU 200m Run

WOD 3/16/16

March 15, 2016 by  
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800m Run or Row 10x HSPU 20x KBS 30x TTB 40x Overhead Walking Lunges 200m Run 40x Overhead Walking Lunges 30x TTB 20x KBS 10x HSPU

WOD 3/8/16

March 7, 2016 by  
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In teams of 2, 1 working at a time: 2 Rounds- 200x DU 50x OHS 50x Pull ups 1600m

WOD 3/3/16

March 2, 2016 by  
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5K!  Come and Get it!

WOD 3/1/16

February 29, 2016 by  
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Back Squat 5×5 (80%) Then:  AMRAP 10 minutes- 10x Air Squat 10x Lateral Hurdle Jump 10x Leg Lift 200m Run METCON ONLY: 800m Run or Row 25x (Back Squat, Hurdle, Leg Lifts) 20x (Back Squat, Hurdle, Leg Lifts) 15x (Back Squat, Hurdle, Leg Lifts) 10x (Back Squat, Hurdle, Leg Lifts) 5x (Back Squat, Hurdle, Leg Lifts) 800m Run or […]

WOD 2/23/16

February 22, 2016 by  
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1600m Run or Row 20x Press 800m Run or Row 25x Push Press 400m Run or Row 30x Push Jerk

WOD 2/18/16

February 17, 2016 by  
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10,5,3,1,1,1,3,5,10 Deadlift Or 6 Rounds: 20x KB Deadlift 20x KBS 400m Run or Row

WOD 2/16/16

February 15, 2016 by  
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800m Run or Row 8 Rounds- 8x HSPU 8x Box Jump 800m Run or Row

WOD 2/10/16

February 9, 2016 by  
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Back Squat 10,5,3,1,1,1,3,5,10 Metcon Only: 1000m Run or Row 25x Back Squat/5 Wall walks 20x BS/5 WW 15x BS/5 WW 10x BS/5 WW 5x BS/5 WW 500m Run or Row

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