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WOD 7/1/13

June 30, 2013 by  
Filed under Workouts

Back Squat 5,4,3,2,1 WOD: 20x OHS 800m Run or Row 20x Barbell Burpees

WOD 6/26/13

June 25, 2013 by  
Filed under Workouts

800m Run or Row 50x Double Unders 30x Wallballs 800m Run or Row 30x Wallballs 50x Double Unders

WOD 6/22/13

June 21, 2013 by  
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5 Rounds- 15x OHS 10x TTB 400m Run or Row

WOD 6/11/13

June 10, 2013 by  
Filed under Workouts

2x [15x PushPress, 150m Medball Carry] 1000m Run or Row 2x[15x PushPress, 150m Medball Carry]

WOD 6/8/13

June 7, 2013 by  
Filed under Workouts

800m Run or Row 21-15-9 OHS Push Ups 800m Run or Row

WOD 5/21/13

May 20, 2013 by  
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Push Jerk 5×5 Then: ¬†”Jerky Jackie” 1000m Run or Row 50x Push Jerk (75/45) 30x Pull ups

WOD 5/6/13

May 5, 2013 by  
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Part 1: Push Press 1,1,1,1,1,1,1 Part 2: 400m 21x Push Press/63x Double Unders 15x Push Press/45x Double Unders 9x Push Press/ 27x Double Unders 400m

WOD 4/25/13

April 24, 2013 by  
Filed under Workouts

“Ups and Downs” 800m Run or Row 4 TTB/4 Box Jumps 8 TTB/8 Box Jumps 12 TTB/12 Box Jumps 16 TTB/16 Box Jumps 400m Run or Row 16 TTB/16 Box Jumps 12 TTB/12 Box Jumps 8 TTB/8 Box Jumps 4 TTB/4 Box Jumps 800m Run or Row

WOD 4/20/13

April 19, 2013 by  
Filed under Workouts

800m Run or Row 21x Push Press 600m Run or Row 15x Push Press (increased load) 400m Run or Row 9x Push Press (increased load) 200m

WOD 4/18/13

April 17, 2013 by  
Filed under Workouts

3 Rounds: 800m Run or Row 20x Burpee Box Jump 20x Skaters

WOD 4/10/13

April 9, 2013 by  
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Part 1:  Deadlift 5,4,3,2,1 Part 2:  2 Rounds- 600m Run or Row 12x Bodyweight Deadlift 21x Box Jump 12x HSPU

WOD 4/4/13

April 3, 2013 by  
Filed under Workouts

50x KBS 40x Overhead Walking Lunges 30x Box Jumps 20x Pull ups 800m Run or Row 20x Pull ups 30x Box Jumps 40x Overhead Walking Lunges 50x KBS

WOD 4/2/13

April 1, 2013 by  
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400m Run or Row 1x Power Clean, 5 TTB 2x Power Clean, 5 TTB 3x Power Clean, 5 TTB Continue until… 10x Power Clean, 5 TTB 400m Run or Row

WOD 3/18/13

March 17, 2013 by  
Filed under Workouts

3x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 2x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 1x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row

WOD 3/16/13

March 15, 2013 by  
Filed under Workouts

1 Mile Run or Row 50 KBS, 25 Push ups 800m run or Row 40 KBS, 20 Push Ups 400m Run or Row 30 KBS, 15 Push Ups

WOD 2/19/13

February 18, 2013 by  
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20x Power Clean 1000m Run or Row 20x Power Clean

WOD 1/30/13

January 29, 2013 by  
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25 Push Ups, 50 Double Unders 5K run or row 25 Push Ups, 50 Double Unders

WOD 1/24/13

January 23, 2013 by  
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“Baloney Hats” 2x[ 30 KBS, 25 Wallballs, 20 Sit ups] 800m run or row 2x [30 KBS, 25 Wallballs, 20 Sit ups]

WOD 1/16/13

January 15, 2013 by  
Filed under Workouts

Part 1: 2x Clean, 1x Clean and Jerk (60,70,80,80,70%) Part 2: 800m Run or Row 10,8,6,4,2 Thruster CTB Pull ups 400m Run or Row

WOD 12/11/12

December 10, 2012 by  
Filed under Workouts

1 Mile Run or Row 25 Pull ups/ 25 Box Jumps 800m Run or Row 20 Pull ups/ 20 Box jumps 600m Run or Row 15 Pull ups/ 15 Box Jumps 400m Run or Row 10 Pull ups/ 10 Box Jumps

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