WOD 5/10/16

May 10, 2016 by  
Filed under Workouts

Back Squat 3,3,3,3,3,3,3 Cash out:  21-15-9 CTB Pull ups 400m Run after each set METCON only: 3 Rounds- 15x CTB Pull ups 30x Back Squat 800m Run

WOD 5/8/16

May 7, 2016 by  
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4 Rounds: 15x Wallballs 30x Medball Clean 400m Run

WOD 5/4/16

May 3, 2016 by  
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“The Grind” AMRAP 15 minutes: 20x Weighted Step Ups 10x Supine Medball Toss Ladder Quick Step/Driveway Sprint AMRAP 15 minutes: 10x Russian Twist 20x Iso Ab to Plank 10x Box Jump Rest 2 minutes in between each AMRAP

WOD 5/2/16

May 1, 2016 by  
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Press 3,3,3,3,3,3,3 Then:  AMRAP 12 minutes: 7x Push Ups 14x Sit ups Driveway Sprint  

WOD 4/30/16

April 29, 2016 by  
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2 Rounds: 400m Run/30x Hand Release Push ups 400m/30x KBS 400m/ 30x Leg Lifts

WOD 4/28/16

April 27, 2016 by  
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10x Deadlift/15 Hollow Rocks/200m Run 8x Deadlift/15 Hollow Rocks/200m Run 6x Deadlift/15 Hollow Rocks/200m Run 4x Deadlift/15 Hollow Rocks/200m Run 2x Deadlift/15 Hollow Rocks/200m Run

WOD 4/24/16

April 23, 2016 by  
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3 Rounds: 50x Wallballs 400m Run 10x Burpee each break

WOD 4/23/16

April 22, 2016 by  
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1200m 63x KBS/63x Sit ups/ 63x Russian Twist 800m 42x KBS/42x Sit ups/ 42x Russian Twist 400m 21x KBS/21x Sit ups/ 21x Russian Twist

WOD 4/21/16

April 20, 2016 by  
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Jerk 5×5 Then:  5 Rounds- 5x Muscle Up/200m Run Metcon Only: AMRAP 20 mins- 5x Push Jerk 7x Dips 12x Leg Lifts 200m Run

WOD 4/17/16

April 16, 2016 by  
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21 TTB/800m Run 18 TTB/600m 15 TTB/400m 12 TTB/200m 9 TTB/ Driveway Sprint

WOD 4/14/16

April 13, 2016 by  
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42 Wallballs/50 Double Unders 300m Run 30 Wallballs/50 Double Unders 300m Run 18 Wallballs/50 Double Unders 300m Run

WOD 4/12/16

April 11, 2016 by  
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5 Rounds: 400m Run 15x DB Push Jerk

WOD 4/11/16

April 10, 2016 by  
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Back Squat 5×5 Then:  AMRAP 7 mins- 5x OHS 7x Leg Lifts Metcon Only- 400m 21x OHS 10x Leg Lifts 15x OHS 10x LL 9x OHS 10x LL 400m 10x LL 9x Back Squat 10x LL 15x Back Squat 10x LL 21x BS 400m

WOD 4/10/16

April 9, 2016 by  
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500m 5 Rounds: 30x KBS 15x Burpee 500m 

WOD 4/7/16

April 6, 2016 by  
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6 Rounds: 400m Run 20x Box Jumps

WOD 4/2/16

April 1, 2016 by  
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42 Wallballs/21 Dips/400m 30 Wallballs/15 Dips/400m 18 Wallballs/9 Drips/400m

WOD 3/31/16

March 30, 2016 by  
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7 Rounds: 10x Barbell Roll Out 25x Sit Up 200m Run

WOD 3/28/16

March 27, 2016 by  
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800m Run or 1000m Row 20x Air Squat/ 1x Sit up 19x Air Squat/ 2x Sit up 18x Air Squat/ 3x Sit up Continue in the same pattern until… 1x Air Squat/ 20x Sit up 800m Run or 1000m Row

WOD 3/25/16

March 24, 2016 by  
Filed under Workouts

Friday Fitness Fun or…The Easter Basket 500m 50x Goblet Squat 25x Push Ups 50x Box Jump 25x TTB 50x DU 25x Burpee 50x Lunges 25x Burpee 50x DU 25x TTB 50x Box Jump 25x Push Up 50x Goblet Squat 500m

WOD 3/23/16

March 22, 2016 by  
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1600m Run 21x HSPU 800m Run 18x HSPU 400m Run 15x HSPU 200m Run

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