WOD 8/24/16

August 23, 2016 by  
Filed under Workouts

“The Grind” 4 Rounds: 800m 30x Medball Cleans 30x Burpees

WOD 8/1/16

August 21, 2016 by  
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AMRAP 20 mins: 30x Russian Twist 200m Run 30x Medball Sit up 200m Run

WOD 8/18/16

August 18, 2016 by  
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1000m 20x Hand Release Push Ups 2x Prowler Push 20x Hand Release Push Ups 2x Prowler Push 20x Hand Release Push Ups 1000m

WOD 8/17/16

August 16, 2016 by  
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“The Grind” 5 Rounds: 50x Step Ups 15x Power Clean 500m 15x Power Snatch

WOD 8/11/16

August 10, 2016 by  
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30 Wallballs/30 TTB 20 Wallballs/20 TTB 10 Wallballs/10 TTB 800m 10 Wallballs/10 TTB 20 Wallballs/20 TTB 30 Wallballs/30 TTB

WOD 8/8/16

August 7, 2016 by  
Filed under Workouts

Back Squat 5,4,3,2,1 Then:  3 Rounds- 50x Sit ups 200m Run/300m Row METCON ONLY 4 Rounds- 400m Run/500m Row 25x Back Squats 50x Sit ups

WOD 8/3/16

August 2, 2016 by  
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“The Grind” 2 Rounds: 200x DU 50x OHS (135/95) 50x Pull ups 1 Mile Run

WOD 8/1/16

July 31, 2016 by  
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Deadlift 3,3,3,3,3,3,3 Then:  21-15-9 TTB 200m Run after each set METCON ONLY OPTION: 6 Rounds: 20x Box Jump 10x Deadlift 10x TTB 200m

WOD 7/30/16

July 29, 2016 by  
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4 Rounds: 800m 30x KBS 15x CTB Pull ups

WOD 7/28/16

July 27, 2016 by  
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Jerk 3,3,3,3,3,3,3 Cash out:  1600m Run or 2000m Row METCON ONLY OPTION: AMRAP 15 mins: 7x Jerk 200m Run/300m Row

WOD 7/26/16

July 25, 2016 by  
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5 Rounds: 10x Hollow Rocks 20x Sit ups 300m Run  

WOD 7/23/16

July 22, 2016 by  
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4 Rounds: 5x Deadlift 20x Barbell Push Ups 400m

WOD 7/20/16

July 19, 2016 by  
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“The Grind” 3 Rounds: 1000m 50x Thruster (45/30) 15x CTB Pull ups

WOD 7/18/16

July 17, 2016 by  
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Back Squat 3,3,3,3,3,3,3 Then:  AMRAP 10 mins: 10x Dips/ Driveway Sprint METCON ONLY OPTION: 5 Rounds: 15x Back Squat 10x Dips Driveway Medball Carry 300m

WOD 7/14/16

July 13, 2016 by  
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21-18-15-12-9-6-3 Dumbbell Jerk 300m Run after each set

WOD 7/11/16

July 10, 2016 by  
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Squat Snatch 3,3,3,3,3,3,3 OR Metcon Only: AMRAP 20 mins- 3x Power Snatch 6x OHS 9x Leg Lift 200m Run

WOD 7/7/16

July 6, 2016 by  
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4 Rounds: 800m 15x HSPU 2x Rope Climb

WOD 7/6/16

July 5, 2016 by  
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“Wednesday Grind” AMRAP 30 mins: 400m 30x Medball Sit ups 15x Deadlift (250/175) 15x Iso Ab to Plank

WOD 7/5/16

July 4, 2016 by  
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4 Rounds: 40x Front Rack Walking Lunge 200m Farmer’s Carry 200m Run

WOD 6/30/16

June 29, 2016 by  
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4 ROUNDS: 30x Handstand Steps 30x KBS 200m

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