WOD 7/16/15

July 15, 2015 by  
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800m Run or 1000m Row 3x [20 Sit ups, 10 Hollow Rocks] 400m Run or 500m Row 3x [20 Sit ups, 10 Hollow Rocks] 800m Run or Row

WOD 7/12/15

July 11, 2015 by  
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3 Rounds- 30x Overhead Walking Lunges 800m Run or 1000m Row

WOD 7/8/15

July 7, 2015 by  
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5 Rounds- 3x Muscle Up 10x Plate Burpee 400m Run or 500m Row

WOD 7/6/15

July 5, 2015 by  
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Front Squat 3,3,3,3,3 WOD:  5 ROUNDS- 20x Medball Cleans 10x Pull ups 200m Run

WOD 7/5/15

July 4, 2015 by  
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AMRAP 15 mins: 10x OHS 200m Run 30x Box Jumps

WOD 7/4/15

July 3, 2015 by  
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9am CLASS ONLY! In Teams of 2, 1 Working at a time: 1776m Row or Run Then:  7 Rounds- 13 Burpees 13 Lunges 13 Pull ups 13 KBS Then:  50 HKTE

WOD 7/2/15

July 1, 2015 by  
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Clean 2,2,2,2,2,2 WOD:  3 ROUNDS- 10x Jerk 400m Run

WOD 7/1/15

June 30, 2015 by  
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AMRAP 20 mins- 10x Hollow Rock 20x Sit up 200m Run or 250 Row

WOD 6/27/15

June 26, 2015 by  
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30x Bar Facing Burpees 30x Deadlift (155/105) 400m Run 20x Bar Facing Burpees 20x Deadlift 400m Run 10x Bar Facing Burpees 10x Deadlift 400m Run

WOD 6/25/15

June 24, 2015 by  
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1 Mile Run or Row 10,8,6,4,2 Muscle Ups 50,40,30,20,10 Sit ups 800m Run or Row

WOD 6/24/15

June 23, 2015 by  
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AMRAP 20 mins 200m Run 24 KBS 12 Pull ups 6 TTB

WOD 6/22/15

June 21, 2015 by  
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800m Run or 1000m Row 30 Push Press/30 Front Rack Walking Lunges 60 Double Unders 20 Push Press/20 Front Rack Walking Lunges 40 Double Unders 10 Push Press/10 Front Rack Walking Lunges 20 Double Unders 800m Run or 1000m Row

WOD 6/20/15

June 19, 2015 by  
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5 Rounds- 15x HSPU 30x Air Squat 400m Run 7am Class ONLY!

WOD 6/18/15

June 17, 2015 by  
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Deadlift 3,3,3,2,2,1+ WOD: 4x [5 Hollow Rocks, 10 Sit ups, 15 Leg Lifts] 800m Run 4x [5 Hollow Rocks, 10 Sit ups, 15 Leg Lifts]

WOD 6/17/15

June 16, 2015 by  
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Jerk 3,3,3,2,2,1+ WOD: 400m Run or 500m Row 20x DB Thrusters/60x DU 15x DB Thrusters/45x DU 10 DB Thrusters/30x DU 400m Run or 500m Row

WOD 6/14/15

June 13, 2015 by  
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“Eva” 5 Rounds- 30 KBS 30 Pull ups

WOD 6/8/15

June 7, 2015 by  
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Deadlift 3,3,3,3,3 WOD:  5 ROUNDS- 20x Front Rack Walking Lunges 10x TTB 200m Run

WOD 6/7/15

June 6, 2015 by  
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Part 1:  OTM 10 mins- 2x Power Snatch Part 2: 100 DUs 50 OHS 50 Pull ups 1 Mile Run

WOD 6/6/15

June 5, 2015 by  
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In Teams of 2, 1 Working at a time: 3 Rounds- 30 Squat Cleans (95/65) 1000m

WOD 5/2/15

June 1, 2015 by  
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Back Squat 5×5 WOD:  5 ROUNDS- 15x Push ups 1 Sled Push 200m Run

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