WOD 7/4/15

July 3, 2015 by  
Filed under Workouts

9am CLASS ONLY! In Teams of 2, 1 Working at a time: 1776m Row or Run Then:  7 Rounds- 13 Burpees 13 Lunges 13 Pull ups 13 KBS Then:  50 HKTE

WOD 7/1/15

June 30, 2015 by  
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AMRAP 20 mins- 10x Hollow Rock 20x Sit up 200m Run or 250 Row

WOD 6/25/15

June 24, 2015 by  
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1 Mile Run or Row 10,8,6,4,2 Muscle Ups 50,40,30,20,10 Sit ups 800m Run or Row

WOD 6/22/15

June 21, 2015 by  
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800m Run or 1000m Row 30 Push Press/30 Front Rack Walking Lunges 60 Double Unders 20 Push Press/20 Front Rack Walking Lunges 40 Double Unders 10 Push Press/10 Front Rack Walking Lunges 20 Double Unders 800m Run or 1000m Row

WOD 6/17/15

June 16, 2015 by  
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Jerk 3,3,3,2,2,1+ WOD: 400m Run or 500m Row 20x DB Thrusters/60x DU 15x DB Thrusters/45x DU 10 DB Thrusters/30x DU 400m Run or 500m Row

WOD 6/6/15

June 5, 2015 by  
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In Teams of 2, 1 Working at a time: 3 Rounds- 30 Squat Cleans (95/65) 1000m

WOD 5/27/15

May 26, 2015 by  
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3 Rounds- 800m Run or 1000m Row 30 Medball Cleans 15 TTB

WOD 5/16/15

May 15, 2015 by  
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Cash in:  800m Run or 1000m Row Then:  25,20,15,10,5 Wallballs and Push ups Cash out:  400m Run or 500m Row 7AM CLASS ONLY!!

WOD 4/29/15

April 28, 2015 by  
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Complete in teams of 2, Resting Partner Holds Plank: 4 Rounds- 800m Run or Row 30x KBS 60x Sit ups

WOD 4/27/15

April 26, 2015 by  
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“Mash Up” 2 Rounds- 400m Run or 500m Row 25x Hand Release Push Ups 400m Run or 500m Row 25x Sit ups 400m Run or 500m Row 25x TTB 400m Run or 500m Row 25x Box Jumps

WOD 4/23/15

April 22, 2015 by  
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Deadlift 3,3,3,2,2,1,+ WOD: 800m 21 Pull ups/63 Double Unders 15 Pull ups/45 DU 9 Pull ups/27 DU 400m

WOD 4/20/15

April 19, 2015 by  
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Jerk 3,3,3,2,2,1,+ WOD: 400m 3x [10 Barbell Rollouts, 30 Sit ups] 400m

WOD 4/14/15

April 13, 2015 by  
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Jerk 3,3,3,3,3 (90%) WOD:  3 ROUNDS- 10x Clean & Shoulder to Overhead

WOD 4/2/15

April 1, 2015 by  
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Part 1:  Deadlift 5,4,3,2,1 Part 2: 50 Calorie Row 50 Box Jumps 50 KBS 50 Hollow Rocks

WOD 3/28/15

March 27, 2015 by  
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CrossFit Open WOD 15.5

WOD 3/23/15

March 22, 2015 by  
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800m Run or Row 21-15-9 Deadlifts and Pull-ups 400m Run or Row

WOD 3/22/15

March 21, 2015 by  
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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  
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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

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