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WOD 10/23/14

October 22, 2014 by  
Filed under Workouts

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

WOD 4/23/14

April 22, 2014 by  
Filed under Workouts

Push Press 3,3,3,3,3 WOD: Cash in:  800m Run or Row 50, 40, 30, 20, 10 Sit ups 1 Minute Side Plank after each set (30/30) Cash out:  800m Run or Row

WOD 4/8/14

April 7, 2014 by  
Filed under Workouts

Cash in:  800m Run or Row 6 Rounds: 30x Sit ups 20 sec Plank 10x Hollow Rock Cash out:  800m Run or Row

WOD 2/18/14

February 17, 2014 by  
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800m Run or Row 10R:  [8x HSPU, 8x TTB, 8x Box Jump] 800m Run or Row

WOD 12/31/13

December 30, 2013 by  
Filed under Workouts

1000m Run or Row 7x Broad jumps 12x[ 12 Sit ups, 12 Box Jumps] 7x Broad jumps 1000m Run or Row

WOD 12/26/13

December 25, 2013 by  
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AMRAP 15 mins: 10x Clean and Jerk 30x Double Unders REST 3 MINUTES 1000m Run or Row

WOD 12/12/13

December 11, 2013 by  
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1000m Run or Row 20x Muscle Ups (sub 40x Pull ups & 40x Dips) 1000m Run or Row

WOD 11/26/13

November 25, 2013 by  
Filed under Workouts

1 Mile Run or Row 5x[7 Dips, 25 Sit ups] 1 Mile Run or Row

WOD 11/9/13

November 8, 2013 by  
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800m Run or Row 6 Rounds [5x Strict Press, 10x Barbell Lunge, 20x Sit up] 800m Run or Row

WOD 10/26/13

October 25, 2013 by  
Filed under Workouts

Cash in:  800m Run or Row 2 Rounds: 50x Sit up 40x KBS 30x DU 20x Pull ups 10x Dips Cash out:  800m Run or Row

WOD 10/14/13

October 14, 2013 by  
Filed under Workouts

Push Press 3,3,3,3,3 Then: 5K Run or Row

WOD 10/9/13

October 8, 2013 by  
Filed under Workouts

3 Rounds: 1000m Run or Row 50x Sit ups 15x TTB

WOD 9/25/13

September 24, 2013 by  
Filed under Workouts

3 Rounds: 1000m Run or Row 15x HSPU

WOD 9/17/13

September 16, 2013 by  
Filed under Workouts

Deadlift 3,3,3,3,3, WOD: 1000m Run or Row 30x Hang Power Snatch 1000m Run or Row

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