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WOD 1/14/14

January 13, 2014 by  
Filed under Workouts

Press 5×5 WOD:  3 ROUNDS- 10x Push Press 20x Box Jumps 10x Hollow Rocks 400m Run

WOD 1/13/14

January 12, 2014 by  
Filed under Workouts

Part 1:  Back Squat 5×5 Part 2:  WOD- 10,8,6,4,2 Medball Cleans Driveway Sprint after each  30 Pullups 1,3,5,7,9 Medball Cleans Driveway Sprint after each

WOD 1/11/14

January 10, 2014 by  
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5 Rounds: 400m Run 25x KBS 8am class ONLY

WOD 1/9/14

January 8, 2014 by  
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800m Run 25 Push Ups 50 Sit ups or 25x TTB 800m Run 50 Sit ups or 25 TTB 25 Push Ups 800m Run

WOD 1/7/14

January 6, 2014 by  
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Press 3,3,3,3,3,3,3 WOD: 10,8,6,4,2 HSPU 200m Run after each set

WOD 12/31/13

December 30, 2013 by  
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1000m Run or Row 7x Broad jumps 12x[ 12 Sit ups, 12 Box Jumps] 7x Broad jumps 1000m Run or Row

WOD 12/28/13

December 27, 2013 by  
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800m Run 50x Front Squat 50x Push Up 800m 35x Front Squat 35x Push up 800m 20x Front Squat 20x Push Up

WOD 12/26/13

December 25, 2013 by  
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AMRAP 15 mins: 10x Clean and Jerk 30x Double Unders REST 3 MINUTES 1000m Run or Row

WOD 12/21/13

December 20, 2013 by  
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4 Rounds: 10x TTB 30x Sit up 10x Hollow Rock 400m Run

WOD 12/18/13

December 17, 2013 by  
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“T-Rex” 21-15-9 Burpees, HSPU, Pull ups 800m Run after each set

WOD 12/14/13

December 13, 2013 by  
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21 Wallballs/21 Box Jumps 200m 15 Wallballs/15 Box Jumps 200m 9 Wallballs/ 9 Box Jumps 200m 9 Wallballs/ 9 Box Jumps 200m 15 Wallballs/ 15 Box Jumps 200m 21 Wallballs/ 21 Box Jumps

WOD 12/12/13

December 11, 2013 by  
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1000m Run or Row 20x Muscle Ups (sub 40x Pull ups & 40x Dips) 1000m Run or Row

WOD 11/26/13

November 25, 2013 by  
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1 Mile Run or Row 5x[7 Dips, 25 Sit ups] 1 Mile Run or Row

WOD 11/23/13

November 22, 2013 by  
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AMRAP 20 Minutes: 5x Medball Clean 7x Wallball Driveway Medball Carry Driveway Sprint

WOD 11/20/13

November 19, 2013 by  
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PART 1:  OTM 10 mins- 3x Hang Squat Clean rest 1 minute PART 2:  AMRAP 10 mins- 200m Run Max rep Pull ups

WOD 11/18/13

November 17, 2013 by  
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Back Squat 3,3,3,2,2,1,1 WOD:  5 ROUNDS- 10x Front Squat (unbroken) 10x TTB 200m Run

WOD 11/15/13

November 15, 2013 by  
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4 Rounds: 5x Hang Power Snatch 15x Box Jump 400m

WOD 11/12/13

November 11, 2013 by  
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Deadlift  3,3,3,3,3 WOD:  4 ROUNDS- 25x KBS 200m Run

WOD 11/11/13

November 10, 2013 by  
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“Murph” 1 Mile Run 100x Pull ups 200x Push Ups 300x Squats 1 Mile Run

WOD 11/9/13

November 8, 2013 by  
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800m Run or Row 6 Rounds [5x Strict Press, 10x Barbell Lunge, 20x Sit up] 800m Run or Row

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