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WOD 11/23/14

November 22, 2014 by  
Filed under Workouts

25x Hollow Rock 1 Mile Run 75x Plate Sit ups 800m Run 25x Hollow Rock

WOD 11/16/14

November 15, 2014 by  
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In teams of 3, all working at a time: AMRAP 15 minutes: 20 Calorie Row 20x Back Squat 40x Sit ups

WOD 11/6/14

November 5, 2014 by  
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Part 1:  3 Rounds- 400m Run 20x Burpees REST 2 MINS Part 2:  3 Rounds- 15x OHS 30x Sit ups

WOD 10/26/14

October 25, 2014 by  
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In Teams of 2, both working at a time: 40,30,20,10  Wallballs and Broad Jumps 1600m Run 40,30,20,10  TTB and Plate Sit ups

WOD 10/7/14

October 6, 2014 by  
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800m Run 20 squats- 1 sit up 19 squats-2 sit ups 18 squats-3 sit ups 17 squats-4 sit ups 16 squats-5 sit ups 15 squats-6 sit ups Continue until… 1 squat- 20 sit ups 800m Run

WOD 9/20/14

September 19, 2014 by  
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100 Double Unders 21-15-9 SDHP 42-30-18 Situps 100 Double Unders

WOD 9/4/14

September 3, 2014 by  
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Back Squat 5×5 WOD: 1 minute plank 30x Overhead Plate Step ups/50 Abmat Sit ups 20x OPSU/ 50 Sit ups 10x OPSU/ 50 Sit ups 1 minute plank

WOD 8/25/14

August 24, 2014 by  
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On a 12 minute clock: 1 minute max rep Power Snatch 1 minute sit ups 2 minute max Power Snatch 2 minute sit ups 3 minute max Power Snatch 3 minute sit ups

WOD 8/14/14

August 13, 2014 by  
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Front Squat 3,3,3,3,3 WOD:  4 ROUNDS- 50x Double Unders 50x Sit ups

WOD 7/31/14

July 30, 2014 by  
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30x Thrusters/20x Plate sit ups 400m Run 20x Thrusters/30x Plate sit ups 400m Run 10x Thrusters/40x Plate sit ups 400m Run

WOD 7/9/14

July 8, 2014 by  
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Back Squat 5×5 WOD: 10,8,6,4,2  Double Push Up Broad Jump Burpee 25x Sit ups after each set

WOD 7/1/14

June 30, 2014 by  
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100 Double Unders 21-18-15-12-9 Shoulder to Overhead, Plate Sit ups 100 Double Unders

WOD 6/21/14

June 20, 2014 by  
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In teams of 2-1 Partner runs 200 while the other completes reps of each movement, then switch. 100x Double Unders 90x Sit ups 80x KBS 70x Box Jumps 60x Push Press (95/65) 50x Overhead Walking Lunges (45/25) 40x Burpees 30x HSPU 20x Pistols 10x Squat Clean

WOD 6/12/14

June 11, 2014 by  
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Deadlift 5×5 WOD: 100x Double Unders 3x[ 15 Deadlifts, 50 Sit ups] 100x Double Unders

WOD 6/4/14

June 3, 2014 by  
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50 Sit ups 3x[ 20 IsoAb to Plank, 10 Hollow Rocks, 10 Back Extensions] 400m Run 3x[ 20 IsoAb to Plank, 10 Hollow Rocks, 10 Back Extensions] 50 Sit ups

WOD 5/11/14

May 10, 2014 by  
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50x Strict Press 20x Sit up each stoppage Then:  1 Mile Run 50x Push Press (same bar) 20x Sit up each stoppage

WOD 4/23/14

April 22, 2014 by  
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Push Press 3,3,3,3,3 WOD: Cash in:  800m Run or Row 50, 40, 30, 20, 10 Sit ups 1 Minute Side Plank after each set (30/30) Cash out:  800m Run or Row

WOD 4/8/14

April 7, 2014 by  
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Cash in:  800m Run or Row 6 Rounds: 30x Sit ups 20 sec Plank 10x Hollow Rock Cash out:  800m Run or Row

WOD 3/26/14

March 25, 2014 by  
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Back Squat 5,5,3,3,3,1,1,1,1 WOD: “Annie” 50,40,30,20,10 Double Unders Sit-ups

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

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