WOD 5/21/15

May 20, 2015 by  
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3 ROUNDS- 800m 4x[ 5 Pull ups, 10 Push ups, 15 Squats]

WOD 5/19/15

May 18, 2015 by  
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Push Press 3,3,3,2,2,1 WOD:  3 ROUNDS- 10 Power Cleans 10 Barbell Push Ups 400m Run

WOD 5/18/15

May 17, 2015 by  
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Front Squat 3,3,3,2,2,1 WOD: 15x Hollow Rocks 200m Farmers Carry 15x Hollow Rocks 200m Run 15x Hollow Rocks 200m Farmers Carry 15x Hollow Rocks

WOD 5/16/15

May 15, 2015 by  
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Cash in:  800m Run or 1000m Row Then:  25,20,15,10,5 Wallballs and Push ups Cash out:  400m Run or 500m Row 7AM CLASS ONLY!!

WOD 5/3/15

May 2, 2015 by  
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10 Rounds- 5x Jerk Driveway Sprint

WOD 4/29/15

April 28, 2015 by  
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Complete in teams of 2, Resting Partner Holds Plank: 4 Rounds- 800m Run or Row 30x KBS 60x Sit ups

WOD 4/27/15

April 26, 2015 by  
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“Mash Up” 2 Rounds- 400m Run or 500m Row 25x Hand Release Push Ups 400m Run or 500m Row 25x Sit ups 400m Run or 500m Row 25x TTB 400m Run or 500m Row 25x Box Jumps

WOD 4/25/15

April 24, 2015 by  
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1 Mile Run 50,40,30,20,10 Box Jumps 5 Thrusters after each set of jumps 800m Run

WOD 4/23/15

April 22, 2015 by  
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Deadlift 3,3,3,2,2,1,+ WOD: 800m 21 Pull ups/63 Double Unders 15 Pull ups/45 DU 9 Pull ups/27 DU 400m

WOD 4/20/15

April 19, 2015 by  
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Jerk 3,3,3,2,2,1,+ WOD: 400m 3x [10 Barbell Rollouts, 30 Sit ups] 400m

WOD 4/14/15

April 13, 2015 by  
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Jerk 3,3,3,3,3 (90%) WOD:  3 ROUNDS- 10x Clean & Shoulder to Overhead

WOD 4/13/15

April 12, 2015 by  
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Back Squat 3,3,3,3,3 WOD: 21-15-9 Front Squat CTB Pull ups 400m After each set

WOD 4/11/15

April 10, 2015 by  
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Part 1 :  OTM 10 mins- 3x Hang Power Snatch Part 2:  5 Rounds- 10x OHS 200m

WOD 4/6/15

April 5, 2015 by  
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Part 1:  Jerk 5×5 (80%) Part 2:  3 Rounds- 3x [3 Power Cleans, Hang Power Cleans, Push Press] 200m

WOD 4/4/15

April 3, 2015 by  
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Part 1:  OTM 10 mins 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Part 2: 10,9,8…1 Front Squat Pull ups 200m run after evens

WOD 4/1/15

March 31, 2015 by  
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Part 1:  Jerk 5,4,3,2,1 Part 2:  4 Rounds- 15x HSPU 400m

WOD 3/30/15

March 29, 2015 by  
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Part 1:  OTM 10 mins 1 Power Snatch 1 Hang Power Snatch 1 OHS Part 2:  AMRAP 10 mins 7x Wallballs 7x Hand Release Push ups Driveway Sprint

WOD 3/26/15

March 25, 2015 by  
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1 Mile Run 30x Burpees 200m 15x TTB 200m 15x TTB 200m 30x Burpees 1 Mile Run

WOD 3/23/15

March 22, 2015 by  
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800m Run or Row 21-15-9 Deadlifts and Pull-ups 400m Run or Row

WOD 3/22/15

March 21, 2015 by  
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800m 20x Power Snatch (75/55) 600m 15x Power Snatch 400m 10x Power Snatch 200m 5x Power Snatch

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