WOD 7/28/16

July 27, 2016 by  
Filed under Workouts

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

WOD 7/29/16

June 28, 2016 by  
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5 Rounds: 300m 30x Box Jumps 30x Wallballs

WOD 6/28/16

June 27, 2016 by  
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Back Squat 5×5 Then: 100,75,50,25 DU 15x Leg Lifts after each set Metcon Only Option: 1000m 100x DU/25x Back Squat/15x Leg Lifts 75x DU/20x Back Squat/15x Leg Lifts 50x DU/15x Back Squat/15x Leg Lifts 25x DU/10x Back Squat/15x Leg Lift 1000m

WOD 6/23/16

June 22, 2016 by  
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5 Rounds: 40x DU 20x Russian Twists 20x Medball Sit ups 400m Run/500m Row

WOD 6/22/16

June 21, 2016 by  
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“The Grind” In teams of 2, 1 working at a time: AMRAP 30 mins: 1600m 100x Pull ups 100x Front Squats 100x Hollow Rocks 100x Box Jumps

WOD 6/20/16

June 19, 2016 by  
Filed under Workouts

Part 1:  OTM 10 minutes: 2x Power Clean + 1x Jerk Part 2:  AMRAP 15 mins: Driveway Farmers Carry 15x Push Ups Driveway Run

WOD 6/18/16

June 17, 2016 by  
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18-15-12 Power Snatch 300m Run after each set Then: 18-15-12 TTB OHS

WOD 6/16/16

June 15, 2016 by  
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4 Rounds: 8x MU 60x DU 400m Run

WOD 6/15/16

June 14, 2016 by  
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“The Grind” Just Show up…

WOD 6/13/16

June 12, 2016 by  
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21-15-9 Squat Clean CTB Pull ups 200m After each set

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