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WOD 1/24/13

January 23, 2013 by  
Filed under Workouts

“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

WOD 12/3/12

December 2, 2012 by  
Filed under Workouts

1000m Row or 800m Run 25 Wallballs 25 Box Jumps 50 Double Unders 15 Wallballs 15 Box Jumps 30 Double Unders 5 Wallballs 5 Box Jumps 10 Double Unders 15 Wallballs 15 Box Jumps 30 Double Unders 25 Wallballs 25 Box Jumps 50 Double Unders 1000m Row or 800m Run

WOD 10/3/12

October 2, 2012 by  
Filed under Workouts

3 Rounds of: 5x Hang Power Snatch 10x OHS 15x Double Under 800m Run or Row 3 Rounds of: 5x Hang Power Snatch 10x OHS 15x Double Under

WOD 9/29/12

September 28, 2012 by  
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800m Run or Row 21-15-9 WB Sit up WB 2fer 800m Run or row

WOD 9/19/12

September 19, 2012 by  
Filed under Workouts

With a running clock for 15 minutes: 800m Run or row(1x) Then: AMRAP 10 Push ups 15 Sit ups

WOD 9/13/12

September 12, 2012 by  
Filed under Workouts

800m run or Row 10,9,8…1 Dips, Pistols 800m Run or Row

WOD 8/25/12

August 24, 2012 by  
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The “Small” WOD To be completed in teams of 2, 1 working at a time: 3 Rounds: 1000m Run or Row 50 Burpees 50 Box Jumps 800m Run or Row

WOD 8/13/12

August 12, 2012 by  
Filed under Workouts

3 sets of 5 Push Press (60,70,80%) Then: 10,8,6,4,2 Push Press 8 Pull ups and 200m after each set

WOD 8/9/12

August 8, 2012 by  
Filed under Workouts

7 Minute AMRAP: 5 Deadlift (115/75) 4 Hang Power Cleans 3 Push Press Then:  1K run or Row

WOD 7/19/12

July 18, 2012 by  
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“Christine” 3 Rounds for time: 500m row 12 Deadlifts (bodyweight) 21 Box Jumps (20″)

WOD 7/18/12

July 17, 2012 by  
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800m Run or Row 10 HSPU 20 KBS 30 TTB 40 Overhead Walking Lunges (45/25) 400m Run or Row 40 Overhead Walking Lunges 30 TTB 20 KBS 10 HSPU 800m Run or Row

WOD 7/17/12

July 16, 2012 by  
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3×5 Back Squat Then: 1000m Row 21-15-9 of Wallballs and Pull ups 400m Run

WOD 7/3/12

July 2, 2012 by  
Filed under Workouts

Push Press 5,3,1 Then 3 Rounds of: 3x Deadlift 15x Wallball 200m

WOD 6/30/12

June 29, 2012 by  
Filed under Workouts

30 KBS/30 Double Unders/10 Dips 200m 25 KBS/25 Double Unders/10 Dips 200m 20 KBS/20 Double Unders/10 Dips 200m 15 KBS/15 Double Unders/10 Dips 200m 10 KBS/10 Double Unders/10 Dips 200m

WOD 6/26/12

June 25, 2012 by  
Filed under Workouts

Push Press 3×3 Then: Block Loop or 600m Row 4 Rounds of- 8 Push Press/8 Barbell Lunges (on back) 500m Row

WOD 6/25/12

June 24, 2012 by  
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Deadlift 3×3 Then: 400m Run or Row 50 Air Squats 10 Box Jumps 5 HSPU 40 Air Squats 10 Box Jumps 5 HSPU 30 Air Squats 10 Box Jumps 5 HSPU 400m Run or Row

WOD 6/12/12

June 11, 2012 by  
Filed under Workouts

1000m Row then- 6 Rounds of: 10 Pistols 10 Dips 10 Box Jumps 1 Prowler Push

WOD 5/29/12

May 28, 2012 by  
Filed under Workouts

Front Squat 3×3 (65,75,85%) Then, 4 Rounds of: 15 Thrusters (95/65) 30 Double Unders 200m

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