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WOD 3/19/14

March 18, 2014 by  
Filed under Workouts

Back Squat 3,3,3,3,3 WOD:  3 Rounds: 400m Run 15x Weighted Step Ups (45/25) 200m Overhead Plate Carry

WOD 3/18/14

March 17, 2014 by  
Filed under Workouts

Push jerk 3,3,3,3,3 WOD: 400m Run 3x [5x Press, 7x Pull ups] 400m Run 2x [5x Press, 7x Pull ups] 400m Run 1x [5x Press, 7x Pull ups] 400m Run

WOD 3/15/14

March 14, 2014 by  
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1 Mile Run 6x [8x TTB, 8x Medball Clean] 800m Run

WOD 3/13/14

March 12, 2014 by  
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4 Rounds: 15x Burpee Box Jump 10x HSPU 400m Run

WOD 3/11/14

March 10, 2014 by  
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Part 1:  Push jerk 5×5 Part 2:  AMRAP 10 9x Push Up 12x Box Jump Driveway Sprint

WOD 3/10/14

March 9, 2014 by  
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30x Wallball 300m Run 30x Power Clean 30x Shoulder to Overhead 300m Run 30x Wallball

WOD 3/4/14

March 3, 2014 by  
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400m Run 20x KBS/ 1x Sit up 19x KBS/ 2x Sit up 18x KBS/ 3x Sit up Continue until… 1x KBS/ 20x Sit up 400m Run

WOD 3/3/14

March 2, 2014 by  
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“Naughty Nancy” 4 Rounds: 25x OHS (140/95) 600m Run

WOD 2/26/14

February 25, 2014 by  
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50 Sit ups 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 50 Sit ups

WOD 2/22/14

February 21, 2014 by  
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50x Sit ups 50x KBS/25x Push Ups Driveway Sprint 40x KBS/20x Push Ups Driveway Sprint 30x KBS/15x Push Ups Driveway Sprint 20x KBS/10x Push Ups Driveway Sprint 10x KBS/5x Push Ups Driveway Sprint 25x Hollow Rocks

WOD 2/20/14

February 19, 2014 by  
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AMRAP 15 minutes: 5x Hang Power Snatch 7x OHS 200m Run

WOD 2/19/14

February 18, 2014 by  
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18, 15, 12, 9, 6, 3 Push Jerk Pull ups 400m Run after even sets

WOD 2/18/14

February 17, 2014 by  
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800m Run or Row 10R:  [8x HSPU, 8x TTB, 8x Box Jump] 800m Run or Row

WOD 2/15/14

February 14, 2014 by  
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3 Min Max rep Wallballs 1 Mile Run Remainder of Wallballs to reach 150

WOD 2/13/14

February 12, 2014 by  
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5,4,3,2,1  Deadlift, HSPU 800m Run 1,2,3,4,5  Deadlift, HSPU

WOD 2/12/14

February 11, 2014 by  
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Back Squat 3,3,3,3,3 WOD:  5 ROUNDS- 5x OHS 200m Run 10x Box Jump

WOD 2/8/14

February 7, 2014 by  
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“Fran Fu#!ingtastic” 21 Thrusters/Pull ups 400m Run 15 Thrusters/Pull ups 400m Run 9 Thrusters/Pull ups 400m Run 9 Thrusters/Pull ups 400m Run 15 Thrusters/Pull ups 400m Run 21 Thrusters/Pull ups

WOD 2/6/14

February 5, 2014 by  
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Part 1- OTM 10 mins: 1x Power Snatch 1x Hang Squat Snatch 1x OHS Part 2- 1 Mile Run

WOD 2/4/14

February 3, 2014 by  
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Push Press 5×5 WOD:  4 ROUNDS 400m run 10x HSPU

WOD 2/1/14

January 31, 2014 by  
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400m Run 2 Rounds- 30x KBS 30x Push Ups 30x Walking Lunges 30x Pull ups 30x Wallballs 30x Double Unders 400m Run

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