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WOD 4/20/15

April 19, 2015 by  
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Jerk 3,3,3,2,2,1,+ WOD: 400m 3x [10 Barbell Rollouts, 30 Sit ups] 400m

WOD 4/16/15

April 15, 2015 by  
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AMRAP 15 minutes- 1x Muscle Up 5x KBS 9x Sit up

WOD 3/25/15

March 24, 2015 by  
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AMRAP 15 mins- 5x Push Press 10x Box Jump 15x Sit up

WOD 3/17/15

March 16, 2015 by  
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Part 1:  Jerk 5×5 Part 2:  6 rounds- 5x Push Press 10x TTB 15x Sit ups 20x DU

WOD 3/10/15

March 9, 2015 by  
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AMRAP 15 mins- 60 Calorie Row or 600m Run 50x Wallballs 40x Sit ups 30x Pull ups 20x Power Cleans  

WOD 3/2/15

March 1, 2015 by  
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Part 1:  OTM 10 mins- 3x Deadlift Part 2:  In teams of 2, 1 working at a time: 5 Rounds- 20 Pull ups 30 Push Ups 40 Sit ups 50 Squats

WOD 2/4/15

February 3, 2015 by  
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50x Sit ups 2x [10 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run or Row 2x [10 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run or Row 2x [10 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 50 Sit ups

WOD 1/27/15

January 26, 2015 by  
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Part 1:  OTM 10 minutes- 1x Clean and Jerk @ 80% Part 2:  5 Rounds- 10x Front Rack Walking Lunges 10x Pull ups 20x Plate Sit ups

WOD 1/10/15

January 9, 2015 by  
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800m Run or Row 40 Sit ups 20 Deadlifts (225/135) 20 Leg Lifts (aka DAC) 30 Sit ups 15 Deadlifts 15 Leg Lifts 20 Sit ups 10 Deadlifts 10 Leg Lifts 10 Sit ups 5 Deadlifts 5 Leg Lifts 800m Run or Row

WOD 12/16/14

December 15, 2014 by  
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Push Press 3,3,3,3,3 WOD:  AMRAP 10 mins 5x Burpees 10x Box Jumps 15x Sit ups

WOD 12/4/14

December 3, 2014 by  
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Back Squat 3,3,3,3,3 WOD:  AMRAP 12 mins- 5x Power Clean 10x Wallballs 15x Sit ups

WOD 11/23/14

November 22, 2014 by  
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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

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